Download 8 free workout programs for strength and physique, novice and intermediate, 3 and 4 days, full gym and limited equipment, with exercise videos and substitutions or go to witsandweights.com/free—Do doctors really understand your fitness goals? Why do some medical professionals discourage lifting weights? Can the medical system truly embrace lifestyle changes as part of healthcare?Philip (@witsandweights)  gets real with Dr. Spencer Nadolsky, a triple board-certified obesity and lipid specialist, former heavyweight wrestler, and co-host of the Docs Who Lift podcast. Dr. Nadolsky brings a refreshing perspective to healthcare by combining evidence-based medicine with real-world fitness expertise. He is a prominent advocate for combating misinformation on social media, often using humor and memes to educate and challenge misconceptions in the medical and fitness communities.Together, they explore why doctors who lift weights and practice a fitness lifestyle could revolutionize healthcare for patients like you.Discover why traditional medical advice often misses the mark for fitness enthusiasts, the myths about weightlifting and health, and actionable ways to find doctors who align with your fitness journey.Today, you’ll learn all about:2:32 When doctors get fitness wrong and handling online criticism11:12 Why lifestyle changes aren’t emphasized and training transforms care20:09 Overcoming stigma: Doctors and lifting25:57 Barriers to meeting physical activity guidelines31:28 The truth about GLP-1 drugs and obesity38:20 Practical, accessible behavior changes42:50 The power of lifting to catalyze lifestyle shifts46:09 Rapid fire: Seed oils, influencers, and fad diets49:20 OutroEpisode resources:Website: drspencer.comInstagram: @drnadolskyThreads: @drnadolskyPodcast: Docs Who Lift📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ 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!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast!—If you've experimented with supplements or recovery protocols and struggled to determine what's actually working versus what's just wishful thinking...Learn how the engineering concept of Confounding Variables reveals why most self-experiments fail to give clear answers – and how to design better ones.Using my real experience with BPC-157 for shoulder recovery as a case study, discover why changing multiple factors at once creates a "messy dataset" that can mask or amplify results.Whether you're evaluating a supplement, modifying your training, or testing any health intervention, understanding this framework will transform how you approach self-experimentation.Main Takeaways:Why controlling variables matters for supplement evaluationHow diet changes can mask or amplify recovery resultsThe hidden benefit of "messy" real-world experimentsA systematic approach to learning from imperfect dataEpisodes Mentioned:Testosterone, Hormone Therapy, and Peptides for Health and Longevity with Dr. Rand McClainPeptides, Hormone Therapy, Medical Aesthetics, and Personalized Wellness with Kristin Gemme→ Follow Nutrition Science Daily, our new 5-minute weekday morning podcast!📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ 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!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Download my free Nutrition for Body Composition guide to setup your nutrition for fat loss without intermittent fasting. Discover how to master your macros, optimize your workout nutrition, and develop sustainable habits. --Philip (@witsandweights) dives into the top 10 myths surrounding intermittent fasting (IF) that continue to dominate the fitness world. From the claims of fat-burning magic to boosting metabolism and enhancing cognitive function, Philip reveals what the science actually says.This isn’t about bashing IF—it is about helping you decide if fasting aligns with your goals or if there’s a better way to achieve sustainable progress. Philip also shares his personal experience with fasting and why he no longer follows rigid eating patterns.Today, you’ll learn all about:4:35 #1 - Fat burning and weight loss5:33 #2 - Metabolism7:25 #3 - Insulin sensitivity 8:35 #4 - Hormones 10:00 #5 - Autophagy 11:10 #6 - Longevity 12:30 #7 - Food choices 15:10 #8 - Detox 16:21 #9 - Cognitive and mental function 17:29 #10 - Universal solution 19:05 Bonus myth - Fasted training23:10 OutroEpisode resources:Download my free Nutrition for Body Composition guideMeta-analysis from 2024 showing no advantage for IF with weight loss OR long-term health vs. continuous calorie restriction📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ 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!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Follow Nutrition Science Daily, our brand new 5-minute daily morning podcast delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET.The first 5 episodes are already out!--Catch up on the first 5 episodes:Is maple syrup the ultimate sweetener?Can vitamin D and calcium lower blood pressure in older adults?Can omega-3 and omega-6 fats lower cancer risk?Why beans are the trendy new proteinDoes an 8 hour eating window (intermittent fasting) increase weight loss?Follow and listen to Nutrition Science Daily on Apple Podcasts, Spotify, Amazon Music, or wherever you get your podcasts.📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ 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!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Download my free Nutrition for Body Composition Guide to set up your calories and macros for fat loss, muscle gain, better health, improved workout nutrition, and recovery, and a sustainable approach to life (even if you have low T), or go to witsandweights.com/free—Are you sabotaging your hormones with a cookie-cutter testosterone protocol? Could blocking estrogen be harming your health instead of helping? Is low testosterone silently holding you back from being your best self?Philip (@witsandweights) teams up with Ali Gilbert, the "Queen of Men’s Health," to explore testosterone replacement therapy (TRT). Ali shares her expertise on optimizing men’s hormones, health, and performance, breaking down common TRT pitfalls, outdated beliefs, and the importance of personalized approaches. Together, they dive into estrogen’s vital role in male health and the transformative power of optimized testosterone. Learn how to optimize your testosterone and take charge of your health in ways you never thought possible.Ali Gilbert is a fitness expert and leading advocate for men’s health. Known as the "Queen of Men’s Health," she combines her exercise science and coaching background with deep hormone optimization expertise. Ali has helped thousands of men achieve better health, performance, and confidence by addressing the root causes of hormonal imbalances with an evidence-based, no-nonsense approach.Today, you’ll learn all about:2:51 The Wild West of TRT clinics and red flags to watch for6:30 Personalized protocols Vs. One-size-fits-all approaches14:39 How stress and under-eating sabotage testosterone18:37 Navigating difficult conversations with men24:03 Understanding estrogen in TRT28:39 Breaking the myth: TRT is not a shortcut to getting “jacked"32:11 Optimal testosterone levels and symptom resolution36:33 How TRT enhances confidence and decision-making41:08 Ali’s journey into men’s health and creating her unique niche48:28 OutroEpisode resources:Website: https://ali-gilbert.comInstagram: @thealigilbertFacebook: @thealigilbertYouTube: @queenofmenshealth📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ 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!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Join our FREE Wits & Weights Facebook group for live Q&A, community, and more!—Surprise... it's our first dramatized mythbusting story! Thanks listeners for voting on this special format for today's episode.If you're a woman over 50 who's been told to stick to light weights, bodyweight, or resistance bands, you're being robbed of massive strength potential as you age.Learn how the story of Marlene, a retired accountant turned powerhouse, reveals three dangerous myths about menopause and strength training that are literally making women weaker. Like thousands of women, she discovered that heavy lifting isn't just safe after menopause... it's essential.Whether you're already lifting or just thinking about starting, understanding these myths will transform how you approach fitness forever.→ Join our FREE Wits & Weights Facebook groupMain Takeaways:Why light weights and high reps aren't enough for post-menopausal womenHow proper strength training can reverse THIS condition in women over 50Surprising evidence showing how fast women over 50 can gain strength compared to younger womenWhy avoiding heavy weights is more dangerous than lifting themRelated Episodes:Why Women Get Bigger, Leaner, and Sexier But Not "Bulky" From Lifting Heavy WeightsThe New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and LongevityYour Very First Cut (Lose 10-30 Pounds of Fat)📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ 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!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Join Wits & Weights Physique University and get courses, coaching, community, and live masterclasses to build a sustainable system for your ideal physique (fat loss, muscle building, and metabolism)! Just $67 bi-weekly. Cancel anytime.–Have you been stuck in a loop of counting calories, tracking points, or relying on prepackaged diet plans, only to feel dissatisfied with your results? What if the numbers you’re obsessing over are holding you back? Could focusing on different metrics unlock the physique you’ve always wanted?Philip (@witsandweights) discusses the misconceptions around weight loss and fat loss. He explains why focusing purely on calories or the scale often leads to frustration and why body composition—not weight—is the real goal. Philip breaks down the flawed logic behind popular diet plans and offers a sustainable, intelligent approach to tracking progress that prioritizes muscle, strength, and longevity.Learn how to break free from rigid tracking systems and build a sustainable approach that transforms not just your body but your entire mindset.Today, you’ll learn all about:1:11 Why weight loss programs miss the mark3:03 The truth about numbers-based programs6:24 Understanding what actually changes your body10:15 The better way to track progress16:33 Building your new tracking system20:20 Developing intuitive habits for long-term success22:24 Wits and Weights Physique University: A system for real progress23:47 OutroRelated Episodes:Fat Loss vs. Weight LossWhy Weight Loss Always Fails (But Don't Ditch the Scale Yet)📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ 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!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

This is an early release of Episode 1 of Nutrition Science Daily, a brand new 5-minute daily morning podcast from Wits & Weights delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET.Follow now to get the first 5 episodes THIS WEEK! --Is maple syrup the ultimate sweetener? New research suggests that swapping refined sugar for pure maple syrup may lower blood sugar, reduce abdominal fat, improve gut health, and even support heart health.In this episode, Philip (⁠@witsandweights⁠) explores what the science says, how to use maple syrup in a balanced diet, and what to keep in mind about natural sweeteners. Later this week:Can vitamin D and calcium lower blood pressure in older adults?Can omega-3 and omega-6 fats lower cancer risk?Why beans are the trendy new proteinDoes an 8 hour eating window (intermittent fasting) increase weight loss?Follow and listen to Nutrition Science Daily on Apple Podcasts, Spotify, Amazon Music, or wherever you get your podcasts.📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ 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!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50:https://www.witsandweights.com/black-friday-bundleJoin the free Wits & Weights Facebook group for community support, live Q&As, and exlusive content--You've probably heard that the average person gains 5-10 pounds between Thanksgiving and New Year's... but research shows the real number is much lower.Today, I'm sharing three simple strategies my most successful clients use to maintain (or even improve) their fitness through the holidays without giving up traditions or social events.To take control of your fitness journey before the New Year with personalized coaching, join my Black Friday bundle at 50% off through Monday with code BF50:https://www.witsandweights.com/black-friday-bundle📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ 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!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Ready to match your effort to your physique goals? Get evidence-based strategies that work by joining my FREE email list at witsandweights.com/email—Are you training hard but feel like you're getting nowhere? Wondering why your effort isn’t translating into results? What does it take to get to level 10 in fitness or life?Philip (@witsandweights) connects with Kevin Palmieri, co-host of the globally-ranked Next Level University podcast with over 1,900 episodes. Kevin opens up about his journey from the stage as a bodybuilder to balancing fitness with business and life. They dive into why even evidence-based plans fail without matching effort to goals and how to bridge that gap through mindset, sustainability, and strategy. Learn the power of starting small, the truth about elite fitness goals, and how flexibility, communication, and consistency can transform your journey.Kevin Palmieri is the co-founder and co-host of Next Level University, a top-rated self-improvement podcast. His insights on mindset, fitness, and personal development are backed by years of experience and dedication to helping others optimize their lives.Today, you’ll learn all about:3:25 Understanding results vs. effort5:25 The importance of sustainability in fitness10:18 Honest conversations about priorities and effort12:51 The sustainability-consistency-improvement framework19:52 The power of flexibility and fundamentals in fitness24:30 Discussion about fitness influencers, life priorities, and circumstances34:16 The uncomfortable truths about extreme fitness goals39:52 Turning discomfort into confidence through bulking44:46 Building belief in your ability to control body composition48:37 The power of commitment devices for consistency51:47 OutroEpisode resources:Email: kevin@nextleveluniverse.comWebsite: nextleveluniverse.comInstagram: @neverquitkid📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ 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!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!