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

Register for the Adaptive Cardio Workshop this Tuesday, September 16th at 12pm Eastern (replay included) at live.witsandweights.com--Confused about cardio?Tired of wasting hours on exercise that does nothing for fat loss?This episode introduces a brand new concept called adaptive cardio, where you use the minimum effective dose to maximize fat loss, muscle, and longevity. Ready to stop wasting time? Join the Adaptive Cardio Workshop this Tuesday, September 16th at 12pm Eastern (replay + bonuses included).Get the complete Adaptive Cardio Pyramid (and guide), baseline assessment tools, personalized planning framework, a custom 6-month fat loss plan, and a full month in Wits & Weights Physique University. Register at live.witsandweights.comSupport the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get a FREE custom nutrition plan using this special link.—Lost weight only to gain it back? Tired of quick-fix diets that leave you weaker, not stronger? What if real success has nothing to do with the scale?Dr. Mikki Williden, a registered nutritionist, researcher, and host of the Mikkipedia Podcast, joins me, and we break down why most people are chasing the wrong metrics. We discuss why weight loss and lasting transformation are completely different skill sets, and how to develop the competencies that actually keep the results you’ve worked for. This conversation will change the way you measure progress and help you build not just a smaller body, but a stronger, healthier, and more capable one.Today, you’ll learn all about:0:00 – Intro4:06 – Why weight loss isn’t the real goal7:44 – The danger of regaining weight11:18 – Weight loss as a learned skill14:47 – Meal prep and planning as foundation18:53 – Building mindset through daily input22:08 – Shifting identity to strength and health40:24 – The truth about rapid fat loss47:36 – Why maintenance is not a free-for-all57:35 – Flexibility, sustainability, and final takeawaysEpisode resources:Mikkipedia PodcastWebsite: mikkiwilliden.com Instagram: @mikkiwilliden Facebook: @mikkiwillidennutrition X: @MikkiWilliden Support the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Join Wits & Weights Physique University for unlimited access to evidence-based training templates, our "Lifting Lessons" course, and a free custom nutrition plan when you use this special link: https://bit.ly/wwpu-free-plan--Are you sore after workouts... and does this even matter?Learn why DOMS (Delayed Onset Muscle Soreness) is actually a terrible indicator of workout effectiveness, what it really tells you about your training, and the performance metrics you should track instead to know if you're making real progress toward your physique goals.This episode answers a question from a Wits & Weights Physique University member about whether soreness indicates workout quality and how to measure progress effectively.Main Takeaways:Soreness indicates novelty and adaptation to new stimuli, not workout effectiveness or muscle growthYou can get sore from ineffective activitiesExperienced lifters get less sore over time while still making gainsTrack much more targeted metrics of performance and progress instead of how sore you areHowever, soreness can be used to measure recoveryTimestamps:0:00 - Does pain equal progress? 2:57 - What is DOMS? 5:27 - Why soreness doesn't equal progress 8:51 - The repeated bout effect 10:53 - What soreness tells you about training 12:09 - When soreness becomes counterproductive 14:10 - Performance metrics that matter 17:20 - Recovery strategies for managing soreness 21:57 - From pain-focused to performance-focusedSupport the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Download my favorite nutrition app (use code WITSANDWEIGHTS for a FREE 2 week trial): https://bit.ly/philipmacrofactor--Food logging doesn't have to be tedious or time-consuming when you use the right tools and strategies.I'm revealing 7 of my favorite hacks to transform tracking from a daily struggle into a seamless 3-minute habit (cutting your time by 80%) while making your nutrition data more useful for reaching your goals.Episode Resources:Try MacroFactor for free with code WITSANDWEIGHTS (download from your phone's app store)Try our new 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat lossJoin Physique University for access to my Meal Planning Advisor GPT; this special link includes a free custom nutrition plan when you join: https://bit.ly/wwpu-free-planTimestamps:0:00 - The food logging friction problem 2:36 - MacroFactor vs. other apps 5:20 - Hack #1: Copy/paste 6:51 - Hack #2: Recipes from log 8:06 - Hack #3: Biggest contributors 9:20 - Hack #4: Pre-logging and planning 12:16 - Hack #5: Logging the "main" ingredients only 14:32 - Hack #6: Label scanning vs. barcodes 15:49 - Hack #7: Macro/micro trends 17:51 - Bonus Hack #1 19:19 - Bonus Hack #2Support the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

🔥 Try our new (free) 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss--What comes to mind when you hear the word "physique"?Six-pack abs? Bulging muscles? The perfect Instagram body? That's only scratching the surface of what your physique truly represents.Your physique isn't just how you look. It's the embodiment of your strength, function, health, and identity.When you train for these, you create a physique that serves your life in every dimension.Text this episode to a friend who might benefit from reframing their fitness journey!Support the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Register for the Live Q&A with Zora on September 23, only in Physique U. Use this special link to join and get a free 6-month transformation plan: https://bit.ly/wwpu-free-plan--Could menopause be closer than you think? What if it’s already starting in your 30s without you knowing?I bring on gerontologist and biohacker Zora Benhamou, host of Hack My Age, to reveal the hidden hormonal shifts most women miss. Zora shares why progesterone quietly dips in your mid-30s, how strength and mobility become your best defense, and why baseline lab tests are game-changers before symptoms kick in. We also talk about practical biohacks that help you build energy, confidence, and resilience now and for decades to come. Whether you’re in your 20s, 30s, or already approaching perimenopause, this conversation will show you how to prepare early so you don’t just get through menopause, you thrive.Today, you’ll learn all about:0:00 – Intro1:03 – Meet expert guest Zora Benhamou3:08 – Why most women aren’t informed5:11 – Common myths about modern menopause7:42 – Hormone timeline across the decades10:13 – Early signs of progesterone decline12:30 – Labs every woman should consider24:32 – Lifting weights for hormone support33:39 – Biohacks for your 20s and 30s42:06 – Flexibility, mobility, and healthy aging49:18 – Blood sugar hacks that workEpisode resources:Website: hackmyage.com Facebook: @HackMyAge Instagram: @HackMyAgeYoutube: @hackmyage Support the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Get your free Progressive Overload Guide to apply these principles to improve your training: witsandweights.com/free--Ed Cohn, nicknamed the "Mozart of Strength," set 71 world records in powerlifting and became the lightest man to total over 2,400 pounds through his mastery of progressive overload and passion-driven consistency.His approach contrasts sharply with today's overcomplicated fitness culture, proving that simplicity and fundamentals still build champions.Ed is still considered the greatest powerlifter of all time, so what can we as modern lifters learn from his timeless approach to building strength?Learn how Ed went from a bullied 155-pound teenager training in his basement to becoming the lightest man to total over 2,400 pounds, and why his simple, passion-driven methods still outperform today's complicated training programs.Main Takeaways:Ed Coan set 71 world records using 3 simple principlesHis 1991 total of 2,402 pounds at 218 bodyweight represented a 14.5% improvement over previous world recordsModern fitness culture has more information than ever but less wisdomPassion endures where motivation failsTrue champions elevate others instead of just dominating themPrevious Lifting Legend Episodes:5 Rules of Ronnie Coleman, King of Bodybuilding (Lifting Legends #1) | Ep 353Timestamps:0:00 - Why Ed Coan is still the GOAT of powerlifting 2:22 - From bullied kid to basement training legend 3:26 - The systematic approach that built a champion 5:17 - 71 world records and seemingly impossible strength-to-weight ratio 10:27 - Simple principles vs. complicated programming 13:05 - The human behind the machine 16:24 - Passion vs. motivation and overcoming setbacks 20:00 - Ed's legacySupport the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Join Physique University to get a personalized nutrition plan to look and feel better and stop guessing about your calorie needs: bit.ly/wwpu-free-plan--Why do some people thrive on far fewer calories than others (who might be miserable eating at that level)?When we talk about whether 800 calories a day is "unsafe," we're asking the wrong question. After all, your size, training, activity level, and energy needs are unique to you and can vary widely among the population.Learn why there's no universal unsafe calorie number, how to determine your own metabolic limits using biofeedback, and the critical trade-offs between aggressive deficits and sustainability. Main Takeaways:There's no universal "unsafe" calorie numberMetabolic adaptation is real but reversible, not permanent "damage"Use biofeedback (energy, sleep, strength, mood) as your personalized guide rather than arbitrary rulesThe trade-offs between speed, sustainability, and metabolic preservation require intentionalityEpisode Resources:Wits & Weights Facebook Community - Connect with others who understand nutrition isn't about universal rulesTimestamps:0:50 - The obsession with 800, 1200, and 1500 calories 5:18 - The reality of individual energy needs 8:50 - Very low-calorie diets (VLCDs) in clinical settings 10:30 - The Optavia problem 16:14 - Metabolic adaptation vs "metabolic damage" 19:28 - Speed vs. sustainability vs. metabolism 20:44 - Using biofeedback as your personalized compass 24:23 - The non-negotiables 25:29 - Context vs. absolutesSupport the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Want to learn more about starting, managing, or transitioning off GLP-1 medications? Join Physique U to attend this Tuesday's live Q&A with GLP-1 expert Justin Silver (and get the replay plus a free custom nutrition plan): bit.ly/wwpu-free-plan--Are GLP-1 medications like Ozempic, Wegovy, and Mounjaro stealing your hard-earned muscle?The short answer is no, but the reality is more nuanced than many realize.Learn why people experience muscle loss while taking weight loss medications. Weight loss medications can be incredible tools when used properly, but like any tool, they work best when combined with fundamental lifestyle strategies that optimize body composition.Support the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get your custom nutrition plan FREE (limited time).—Can your smartphone really rival a $100,000 DEXA scan? What if the same device you use to scroll Instagram could also reveal your body fat percentage, fat distribution, and even your HRV?I sit down with Jason Moore, founder and CEO of Spren, a company turning your phone into a precision biometric tool. We talk about how Spren compares to gold-standard lab equipment, why body composition tells you more than scale weight ever could, and why tracking trends is often more important than chasing perfect numbers. This conversation will show you how technology can bring lab-grade insights straight to your pocket.Today, you’ll learn all about:0:00 – Intro2:36 – Why body composition matters6:56 – How a phone measures fat10:55 – Accuracy versus precision explained14:38 – Lean mass and muscle changes20:15 – Why fat distribution is key29:56 – Apple versus pear body shapes33:20 – How often should you measure40:15 – Using your phone for HRV45:34 – Predicting VO₂ max with data48:32 – Turning numbers into outcomesEpisode resources:Website: spren.com LinkedIn: linkedin.com/in/thehumanjason Instagram: @thehumanjason Support the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)