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

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

Latest episodes

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Jan 27, 2025 • 22min

The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275

Join our free Facebook community to connect with others optimizing their nutrition and training--That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you're not seeing results despite tracking everything else.Philip exposes how this macro impacts your physique beyond just adding calories. What is it? Alcohol!Learn the science behind alcohol's effects on fat storage, muscle growth, and metabolism - and discover practical strategies to maintain your social life while achieving your physique goals.Main Takeaways:Your body handles alcohol completely differently from any other macronutrientAlcohol affects your physique through multiple mechanisms beyond just caloriesThe timing of your drinks matters more than you might thinkExercise changes how your body processes alcohol in a surprising wayDaily habits matter more than occasional indulgencesSmall strategic changes can lead to significant improvementsTimestamps:00:01 - Introduction to the concept of a "fourth macro" disrupting fat loss progress02:28 - Breaking down alcohol's unique properties compared to other macronutrients05:23 - How alcohol reduces muscle protein synthesis by 24%07:21 - Research on alcohol's relationship with visceral fat storage09:25 - Strategic approaches to minimize alcohol's impact on physique goals12:14 - Practical tips for reducing alcohol consumption15:13 - Handling social pressure and building alcohol-free habits16:41 - The surprising connection between exercise and alcohol processing18:31 - Three-phase framework for managing alcohol while pursuing fitness goals20:38 - Final thoughts on prioritizing what matters for your physiqueSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call👥 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
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Jan 25, 2025 • 9min

Why Getting Stronger Makes Everything Better | Bonus

Learn about the importance of strength training for women over 40, navigating life's challenges, and the health and longevity benefits of progressive overloadA special look at the 3 biggest themes coming from our 2025 listener survey, with practical tips to improve your training.Take our 2025 podcast listener survey or go to witsandweights.com/surveyMain Takeaways:How proper strength training leads to better body composition for women over 40Why life's setbacks can actually improve your training approachThe connection between performance-focused training and long-term healthGet YOUR question answered on the podcast. Just go to witsandweights.com/questionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call👥 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
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Jan 24, 2025 • 58min

How to Stop Your Fitness Goals from Destroying Your Relationship (EJ and Tarah Kerwin) | Ep 274

Join our free Facebook group to continue this conversation and connect with others who are building their best health and physique. You’ll get exclusive content, live Q&As, and free nutrition and training guides.— Is your fitness journey unintentionally straining your relationships? How can you pursue personal goals while maintaining emotional intimacy? What systems can help couples thrive in both their health and love lives?Philip (@witsandweights) explores the intersection of fitness and relationships with EJ and Tarah Kerwin, licensed therapists and co-hosts of the Relationship Renovation Podcast. Together, they uncover practical tools for navigating conflicts, aligning goals, and fostering collaboration in your fitness journey without sacrificing connection with your partner.Discover how to avoid common pitfalls, communicate more effectively, and build systems that honor your individuality while strengthening your bond. Whether you're meal prepping or juggling gym schedules with kids, this episode offers essential strategies for harmony in both your fitness and personal lives.Today, you’ll learn all about:2:45 Relationship dynamics and connection with fitness and nutrition6:38 Managing different schedules and priorities with adaptiveness and intention10:06 Creating collaborative systems as a couple13:23 Plan, predict, and prepare16:25 Maintaining emotional and physical intimacy during intense fitness phases18:21 Balancing parenting, meeting needs, and gym time22:21 Recognizing how to show support in coupleship26:14 Agreement boundaries in coaching dynamics 31:06 Addressing body image and emotional triggers35:09 Communication strategies, triggers, and boundaries around fitness and nutrition goals44:02 Navigating differences in parenting and shared values evolve over time49:13 How vows and flexibility support long-term relationships53:48 Rapid-fire questions 57:45 OutroEpisode resources:Website: relationshiprenovation.comPodcast: relationshiprenovation.com/podcast Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call👥 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
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Jan 22, 2025 • 20min

The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273

Download the Stress Solution Guide now with more detailed strategies to reduce stress (and improve fat loss and muscle gain)--Are you tired despite getting enough sleep? Are your workouts feeling like a grind?Learn how the engineering concept of the Work-Rest Cycle combines with the 7 types of rest can be used to maximize your muscle growth and recovery.Research from Dr. Saundra Dalton-Smith reveals why sleep alone isn't enough, and how implementing all 7 types of rest can accelerate your results.Main Takeaways:Why proper maintenance is crucial for optimal performanceThe 7 types of rest: physical, mental, sensory, creative, emotional, social, and spiritualHow implementing all 7 types of rest can improve results more than additional training or foodToday you'll learn about:00:58 Why sleep alone isn't enough for complete recovery02:22 The Work-Rest Cycle03:15 The 7 types of rest11:42 How to implement all 7 types of rest15:16 Using metrics to track recovery effectiveness17:01 Why rest might be more important than training18:38 Recap of the 7 types of restEpisode Resources:Join the Physique UniversitySupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call👥 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
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Jan 20, 2025 • 27min

The WORST Weight Loss Diet to Lose 20 Pounds or More | Ep 272

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 crash diets secretly sabotaging your fat loss efforts? Can eating less ever be too much? What if the key to lasting results is a completely different approach?Philip (@witsandweights) dives deep into the science of fat loss to reveal why the most common methods of rapid weight loss often fail and how they can even harm your long-term goals.Discover the red flags of unsustainable diets, why most of them fail, and how to design a personalized, sustainable fat loss strategy that works for your unique needs and lifestyle. Philip breaks it all down into actionable insights to help you lose fat, build muscle, and feel amazing without falling into the crash diet trap.Today, you’ll learn all about:3:37 Red flags to spot an unsustainable diet7:50 Why crash diets seem to make perfect sense9:31 Science of how your body adapts to aggresive calorie cutting12:38 Five specific ways that crash dieting makes sustainable fat loss harder19:18 Three key principles for sustainable fat loss22:48 Building a good system that works for you24:22 Why a moderate approach beats crash dieting every time26:23 OutroEpisode resources:10 Intermittent Fasting Myths That Need to Die6 Ways to Lose Fat in 2025 (Using Science-Based Methods)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call👥 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
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Jan 18, 2025 • 6min

Q&A - Does Muscle Weigh the Same as Body Fat? | Bonus

Ask Philip a question for the podcast using our new form and get a personal reply by email plus a shoutout on the show (if you want).Or go to: witsandweights.com/question--Today's question is from Nancy:"Google says muscle weighs the same as body fat. Is this true?"Learn whether muscle weighs the same as fat and what matters when looking at the differences between them, including:Muscle and body fat weight and density by the numbersBody recomposition vs. scale weightMetabolic benefits of increased muscle massIf you want YOUR question answered, just go to witsandweights.com/question and get a personal reply from Philip!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call👥 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
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Jan 17, 2025 • 56min

Why Food is NOT the Problem When Your Diet Falls Off Track (Ali Shapiro) | Ep 271

Do you feel trapped in a cycle of dieting and frustration? Why do your best efforts with food seem to fail when it matters most? Is it possible that your food struggles are about something deeper than food itself?Philip (@witsandweights) explores the deeper roots of food consistency with integrative health pioneer Ali Shapiro. Ali shares why food battles often represent safety battles, how to identify hidden triggers and a practical framework to break free from emotional eating. Learn why food is more than fuel, how unmet emotional needs affect your habits, and how to achieve sustainable food freedom.Ali Shapiro is the creator of Truce with Food and host of the Insatiable Podcast, and she brings a fresh perspective to overcoming diet struggles by addressing the emotional and psychological roots of our relationship with food.Today, you’ll learn all about:2:38 Why food struggles aren’t about food6:32 Understanding emotional hunger11:58 Tools Vs. Deeper psychological work18:37 Food and the human experience25:32 Stress, loneliness, secret eating, and falling off track29:58 The T.A.I.L. framework for emotional triggers36:18 Facing triggers and learning growth38:34 Ali’s personal journey with food and health45:04 Finding trust and meeting your needs51:26 Compassionate witness and feeling significant55:45 OutroEpisode resources:Ali’s Truce with Food programInsatiable PodcastWebsite: alishapiro.comInstagram: @alimshapiro Youtube: @alishapirollc.founderoftru9290 Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call👥 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
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Jan 15, 2025 • 24min

The 6-10 Biofeedback Model for Faster Fat Loss (Balanced Scorecard) | Ep 270

Book your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situation.Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University!--Your fat loss. Is. Stuck. You're even tracking your food and weight. But something's not working.What if every plateau, stall, or setback could be prevented by knowing which body signals to monitor and how to interpret them?Learn how to use the Balanced Scorecard approach to organize critical body feedback into a powerful dashboard for fat loss.I'm revealing my 6-10 Biofeedback Model that I use with every client to identify issues before they happen to keep fat loss moving.Main Takeaways:The 6 core metrics in your baseline fat loss dashboard to measure essential daily feedbackThe Balanced Scorecard framework to organize metrics in 4 categoriesThe 10 advanced metrics that provide deeper insights when strategically trackedUsing multiple organized data points helps prevent plateaus by revealing early warning signs across all aspects of healthBook your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situationSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call👥 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
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Jan 13, 2025 • 23min

How to Eat Thousands of Calories to Gain Muscle and Weight (Not Just for Hardgainers) | Ep 269

Download my free Muscle-Building Nutrition Blueprint for the exact steps to structure your diet, calorie surplus, macros, and more to gain muscle at the optimal rate while minimizing fat gain or go to witsandweights.com/muscle.Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University!—Do you struggle to eat enough calories to support muscle growth? Have you tried "just eating more," only to feel sick or frustrated when the scale won’t budge? What if eating more calories could actually be enjoyable—even with dietary restrictions?Philip (@witsandweights) shares 12 proven strategies to help you break through plateaus and gain weight effectively. Inspired by listener Jim from Michigan, who tackles weight gain challenges while playing hockey in his 70s, Philip dives deep into strategies that fit any lifestyle. Whether you’re a “hard gainer,” have specific dietary restrictions, or simply want to build muscle sustainably, these tips will transform how you approach nutrition. With practical advice like adding calorie-dense foods, leveraging liquid calories, and making your meals more appealing, you will be empowered to fuel your body for growth without the misery of force-feeding.Today, you’ll learn all about:3:34 Strategy #1: Adding calorie-dense food to your meals5:08 Strategy #2: Incorporate liquid calories6:17 Strategy #3: Enhancing meals with smart calorie boosts6:50 Strategy #4: Focusing on the foods you enjoy8:06 Strategy #5: Increase your meal frequency9:15 Strategy #6: Don't drink water before your meals9:52 Strategy #7: Embrace calorie timing11:22 Strategy #8: Make your food visually and socially more appealing 13:28 Strategy #9: Have high-calorie snacks always available14:26 Strategy #10: Sneak calories into drinks15:43 Strategy #11: Plan your meals around fats 17:40 Strategy #12: Track and adjust by keeping it simple but systematic19:43 Managing stress and recovery to improve appetite22:59 OutroEpisode resources:Gain weight episode: The Most UNDERRATED Fat Loss Secret Making You FATTER (and Sabotaging Muscle Gain Too)Try MacroFactor for free with code WITSANDWEIGHTSSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call👥 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
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Jan 11, 2025 • 13min

The Secrets to Smarter Training and Nutrition in 2025 | Bonus

Take the 2025 Podcast Listener Survey now to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University. Let me know what YOU want to see on the show this year!--Learn about the strategies and habits listeners like you are using to crush their training and nutrition goals in 2025.Hear about some popular topics you’ll see in future episodes, like hunger management during fat loss, training over 60, staying consistent on vacation, and the science behind successful building phases.Links & Resources:Take the Listener Survey Here: https://forms.gle/p1XNhkLZRghyHdH36Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call👥 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

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