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

Try MacroFactor for free with code WITSANDWEIGHTS to see exactly how these walking breaks impact your daily calorie burn and support your muscle-building or fat loss goals or go to witsandweights.com/blog/macrofactor--Can you immediately increase muscle building by 47%?It's 3 PM on a Tuesday, and you've been glued to your desk since 8 AM. Your back is stiff, your energy is crashing, and you can feel that familiar tightness setting in from hours of sitting.But here's what you don't realize: that prolonged sitting isn't just making you uncomfortable. It's actively blocking your muscle protein synthesis, sabotaging your ability to build muscle from the food you eat.A groundbreaking 2022 study revealed a shocking truth: prolonged sitting can reduce your muscle protein synthesis by nearly 50%, effectively blocking your body's ability to build muscle from the protein you eat. This happens through multiple pathways we'll discuss, and there's a stupidly simple solution that can have the opposite effect and boost muscle building by 47%!Main Takeaways:Prolonged sitting creates "anabolic resistance" that can reduce muscle protein synthesis by up to 50%A simple walking hack can completely reverse this effect and boost muscle building by 47%The biological mechanisms: improved blood flow, enhanced amino acid delivery, reactivated mTOR signaling, and better insulin sensitivityCompound benefits beyond muscle building include stable energy, better blood sugar control, improved recoveryStudy Mentioned:Study by Moore et al. (2022) published in The Journal of PhysiologyTimestamps:0:01 - The hidden cost of prolonged sitting4:05 - Why sitting blocks muscle gains8:08 - How 2-minute breaks reverse the damage11:16 - Practical tips to implement TODAY14:15 - Compound effects beyond muscle buildingSupport the show🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) 👥 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

Try Wits & Weights Physique University free for 2 weeks at witsandweights.com/physique - get a custom nutrition plan, live coaching calls, workout programs, and join Allan and our supportive community tackling similar fat loss and body composition challenges--Have you ever looked in the mirror and felt like you were staring at a stranger... but in a good way?That's exactly where Allan finds himself after successfully building visible muscle mass and fundamentally changing his relationship with food.In this real-time coaching session, we get into the fascinating psychological phenomenon of mental lag that happens when your body transforms faster than your self-perception can keep up.Discover how to handle rising metabolism during cuts, manage post-bulk hunger, and process the psychological side of major physique transformation.Episode Mentions:Allan's previous episode: After Bariatric Surgery, He Found Optimal Health and Strength Over 60Try MacroFactor for free with code WITSANDWEIGHTSTimestamps:0:00 - Allan's physical and mental transformation since Episode 77 6:31 - "Feeling fat" is a fallacy 11:49 - Relationship with food and emotional eating 16:06 - Current training and what's working 19:03 - Live coaching on metabolism and hunger challenges 27:27 - Identifying the real cause of grazing behavior 34:32 - Family responsibilities and life balance 39:15 - Planning the next bulk 44:15 - The deeper "why" behind transformation 46:35 - Importance of proper warm-ups and injury prevention 52:40 - Biggest takeaways and next stepsSupport the show🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) 👥 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

Grab your FREE Ultimate Macros Guide, designed for those who are serious about optimizing their physique. It's not a quick fix; it's a playbook that teaches you how to make smart eating choices, track your biofeedback, and implement gradual changes for success.–Are you chasing success but running on empty? Do your workouts feel harder yet deliver fewer results? What if your energy, not your money, is the real currency of success?I sit down with Alex Feinberg, ex-pro athlete, former Google exec, and elite performance coach, to break down how high achievers can stay lean, energized, and efficient all year long. We explore why doubling your training volume might be hurting your progress, how to optimize your metabolism for maximum fat loss, and why treating energy like currency changes everything. Alex also reveals simple frameworks to track recovery, train smarter (not harder), and turn your body into a high-performance machine. Today, you’ll learn all about:2:35 – Why energy beats more money4:30 – How high performers get stuck6:58 – The kingpin habit that changes everything13:15 – The myth of the 3 PM crash18:39 – How carbs affect sleep and energy24:37 – Why your workouts aren’t working33:04 – High-intensity training, defined38:25 – How to stay shredded eating pizza44:39 – Processed food vs real food50:02 – Train what you usually ignore53:13 – Fitness is your wealth-building shortcutEpisode resources:Website:  feinbergsystems.com Instagram: @alexfeinbergofficial X: @alexfeinberg1 Facebook: @alexfeinbergofficial Youtube: @alexfeinberg1 Support the show🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) 👥 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 your free Nutrition 101 guide at witsandweights.com/free to understand the fundamentals of nutrition without getting lost in the weeds, including how to set up energy balance, macronutrients, and calories in a way that actually makes sense--"Calories don't exist, they're just made-up numbers.""You don't eat calories, you eat food."These statements have gained traction on social media, usually from people trying to dismiss energy balance or suggest that tracking food is meaningless.But this argument reveals a fundamental misunderstanding about measurement in science and engineering.Let's dismantle the anti-calorie argument for good.Learn why calories are actually one of our most precise tools for understanding energy and how, at the same time, you don't need to obsessively count every calorie to benefit from understanding energy balance, and acknowledging their importance doesn't mean ignoring food quality, hormones, or individual differences.Main Takeaways:Calories are a precise unit of energy measurement, just like miles measure distance and money measures valueThe "calories aren't real" argument is a category error that could invalidate any scientific measurementBomb calorimetry directly measures the chemical energy in food's molecular bondsReductionism through measurement is how we understand and control complex systemsCalories provide a foundational tool that works alongside other factors like food quality and hormonesEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS - the app that uses calorie data to calculate your actual metabolismTimestamps:0:02 - The "calories aren't real" argument 4:06 - Measurement validity and category error 6:24 - What calories actually measure and why they're precise 7:42 - Useful approximation vs. perfect measurement 10:59 - 3 reasons people dismiss calories 14:18 - How we use calories for real nutrition results like fat lossSupport the show🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) 👥 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

Join my free email list for exclusive mindset content or go to witsandweights.com/email--That crushing moment when you see someone warming up with what you consider your max lift. We've all been there. Your confidence evaporates, and suddenly you're questioning everything about your training, your genetics, and your worth as a lifter. But what if this entire mindset is exactly what's holding you back?Learn why your current strength numbers don't define you and how the comparison trap is sabotaging your progress, motivation, and enjoyment in the gym.Discover the psychology behind why we get caught up in strength comparisons and the simple mindset shift that will transform every workout into an opportunity for growth rather than a test of your worth.Main Takeaways:The comparison trap shifts your focus from personal progress to arbitrary rankings that don't serve your goalsYour current numbers are just a snapshot of where you are now, not your potential or worth as a lifterTrue strength is measured by consistency, effort, and continuous improvement within your own contextEgo lifting, exercise avoidance, and lost joy in training are the hidden costs of number obsessionFocus on the process of getting stronger rather than comparing absolute numbers to othersTimestamps:0:01 - The gym confidence killer 3:29 - The comparison trap explained 5:35 - Why there's no universal "strong enough" 7:53 - Numbers matter as tools, not identity 10:28 - What actually defines you as a lifter 12:27 - The destructive costs of number obsession 14:15 - Redefining strength and progress 17:23 - 5 mentally healthier strategies to track progress 20:31 - The irony of strong but insecure lifters 22:55 - Applying this mindset beyond the gymSupport the show🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) 👥 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

Join Physique University (free for 2 weeks) to get a custom nutrition and lifestyle plan with the simple steps to start engineering your ideal physique, plus weekly coaching to commit, take action, and build momentum! –Why wait for motivation to get healthy? What if that’s exactly what’s keeping you stuck, and there’s a better way forward?I’m joined by Jenn Trepeck, host of Salad with a Side of Fries and an optimal health coach who helps people build sustainable habits, without extremes. We break down why motivation is not the key to fitness success and how relying on it keeps us in a cycle of guilt, shame, and inconsistency. Instead, we talk about building momentum through simple, repeatable actions that fit into real life, even on your busiest days. Jenn also shares two practical movement routines anyone can start today.Today, you’ll learn all about:3:43 – Replace motivation with another M word6:23 – What discipline really looks like10:21 – Make fitness fun and doable16:07 – How to start without overwhelm20:04 – Consistency beats intensity25:49 – Aligning expectations with your life35:02 – When tracking helps more than hurts54:27 – Your sustainable plan starts here58:45 – Two-minute routine for busy days1:01:17 – Affirmations that actually workEpisode resources:Podcast: Salad with a Side of Fries  Instagram: @jenntrepeckYoutube: @jenntrepeck “It’s Not What to Eat, It’s How to Eat” (free download)Support the show🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) 👥 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

Join our free Facebook community at facebook.com/groups/witsandweights--Tired of the inflammation fear-mongering? Stop obsessing over "toxic" foods and learn what actually drives chronic inflammation in your body.While fitness influencers point fingers at gluten, seed oils, and nightshades, the real culprits are hiding in plain sight... and they're not what you think.This episode dismantles the myths surrounding inflammation and reveals the true drivers of this misunderstood health concern. While we're scrutinizing ingredient labels and avoiding specific foods, the actual causes of chronic inflammation are hiding in plain sight... and they have little to do with what's on your plate.Discover how to engineer an anti-inflammatory lifestyle using systems thinking instead of food perfectionism.Main Takeaways:Acute vs. chronic inflammation are completely different systems requiring different solutionsThe #1 driver of inflammation isn't foodsOne organ functions as your body's natural anti-inflammatory pharmacySpecific lifestyle factors matter more than eliminating specific foodsWestern dietary patterns drive inflammation, not individual ingredientsEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS - Apple/iPhone or Google/AndroidTimestamps:0:00 - The inflammation myth 2:16 - Acute vs. chronic inflammation 3:39 - The real drivers of inflammation 5:31 - Why specific foods don't matter 8:42 - Engineering an anti-inflammatory lifestyle 12:13 - The anti-inflammatory organ you can develop 14:47 - Systems approach to inflammationSupport the show🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) 👥 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

Grab your free Menopause Fat Loss Over 40 Guide to get the complete evidence-based strategy for navigating fat loss during this transition--Struggling with unexplained weight gain during perimenopause or menopause? You're not alone, and it's not just "hormones and aging."The menopause transition triggers a perfect storm of metabolic changes that go well beyond simple hormone fluctuations. Research shows us that during a specific 3.5-year window, women experience accelerated fat gain and muscle loss that can dramatically alter body composition, even when the scale barely moves (though in many cases it does and you seem to always gain weight).Learn the real science behind why your body composition changes during this transition (including the surprising protein leverage effect that's sabotaging your efforts) and discover evidence-based strategies that actually work to improve your body composition and support fat loss.Main Takeaways:The menopausal transition uniquely accelerates fat gain and muscle loss in a specific 3.5-year window (it's not just normal aging)Body composition can shift dramatically even when the scale doesn't move (you lose muscle while gaining fat, especially belly fat)The "protein leverage effect" drives overconsumption when muscle protein breakdown increases your appetite for proteinFSH (follicle-stimulating hormone) affects metabolism independently of estrogen, starting before estrogen significantly declinesStrategic lifestyle, nutrition, and training adjustments can prevent or reverse these changesEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS - Track your food and let the app calculate your metabolismLifting Weights vs. Hormone Replacement Therapy (HRT) for Fat Loss Over 40 | Ep 278Timestamps:0:01 - Why the scale keeps creeping up and jeans keep getting tighter 2:50 - Body weight vs. body composition 6:45 - Beyond estrogen (the role of FSH in metabolism) 9:27 - The protein leverage effect (affects overeating) 12:17 - Menopause myths (age and inevitable weight gain) 16:45 - 5 evidence-based solutions 18:22 - This 1 behavior gives you more confidence and control 21:32 - The role of chronic stress in exacerbating metabolic changes 24:42 - Reframing the menopause transition as an opportunitySupport the show🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) 👥 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

Can walking alone get you to your fat loss goals? Should you tweak your nutrition on heavy lifting days versus lighter training sessions?This bonus Q&A episode tackles two questions in the Wits & Weights Facebook group in our monthly #AskPhilip live.Jasmine asked: “How long can I keep losing fat with walking alone, and how do I ease into strength training without tanking my energy or hormones?”John asked: “On heavy deadlift days, should I eat more fats or protein instead of carbs to recover better?”Tune in to find out the answers.And join our free Wits and Weights Facebook group to ask your question for the next Q&A!Support the show🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) 👥 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 your free Muscle-Building Nutrition Blueprint to optimize your diet and tracking so you have the energy and recovery to maximize your lifting–Why did your strength gains stall, and what can you actually do about it? Are you overtrained or just under-recovered? And when is it time to change the program, not your goals?I’m joined by Nick Delgadillo, CEO of Starting Strength Gyms and host of the Stronger Is Better podcast. We break down what really causes lifters to hit that dreaded wall after the novice phase and how to break through it with intention and sustainability. Nick explains why small tweaks, not full overhauls, are key to continued gains and how your form, food, and follow-through matter more than fancy programs.Today, you’ll learn all about:2:38 – The psychology of the post-novice wall5:25 – Why recovery outside the gym matters10:23 – Novice vs. intermediate isn’t black and white13:11 – How to troubleshoot your progress17:21 – Three-part self-check before changing programming28:26 – Training through tendon pain safely34:59 – Returning to strength after surgery50:15 – How mindset shapes long-term success53:20 – Starting Strength Gyms and the future of liftingEpisode resources:Starting Strength PodcastStronger is Better Podcast on Spotify / Stronger is Better Podcast on AppleWebsite: startingstrengthgyms.comInstagram: @liftfightwin Support the show🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) 👥 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