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

Join Wits & Weights Physique University and get 2 weeks free plus access to your first challenge. Transform your physique in a way that optimizes both health and aesthetics with a personalized nutrition plan and workout programs that align with your goals. Go to witsandweights.com/physique--Feeling guilty about wanting to look good? To have visible abs, a perky butt, or bulging biceps?It's time to shed that unnecessary burden. The fitness industry has created a false dichotomy between training for health versus training for appearance, making many feel ashamed about aesthetic goals. Yet research reveals these pursuits are actually aligned, with the body composition that looks good typically being the same one that optimizes health markers.You'll discover why your desire for a better physique isn't shallow but actually connected to both biological drivers and psychological well-being... and how pursuing reasonable aesthetic goals provides benefits that extend far beyond fitness.Main Takeaways:Health and aesthetics aren't opposing forces; they're complementary goals that largely overlapThe body fat levels considered visually appealing align with optimal health markersPursuing aesthetic goals develops life skills that transfer to other areasBuilding muscle is both aesthetically beneficial and critically important for long-term healthTimestamps: 0:01 - Breaking free from guilt about aesthetics (how you look) 2:22 - The false divide between health and appearance  8:27 - When clients whisper their aesthetic goals 10:17 - The science that connects looks and health 14:06 - Psychological benefits of physique goals 17:11 - The evolutionary reasons we care about looks 22:15 - Balancing aesthetics and health in practice 28:53 - How physique development skills transfer to success in life 34:30 - Embracing both health and aestheticsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 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

Download your free Nutrition 101 for Body Composition guide at witsandweights.com/free to learn exactly how to set up your macros (including CARBS!), calories, and meal timing to support your metabolism.--Your "healthy" low-carb diet might be secretly working against you by elevating your stress hormones and slowing your metabolism.Beyond the immediate effects of energy crashes and stalled weight loss, emerging research reveals a deeper, more concerning connection between carb restriction, stress hormones, and metabolic health.If you've been experiencing (or want to avoid) energy crashes, stalled fat loss, or feeling unusually stressed, there could be a physiological connection between your carbohydrate intake and cortisol levels that's sabotaging your results.This episode reveals the research-backed connection between low-carb diets and elevated cortisol, and how this hormonal response can trigger a cascade of metabolic effects that make fat loss harder, not easier.Discover the optimal carb approach that supports your metabolism, thyroid function, and training performance while keeping stress hormones in check.Main Takeaways:Low-carb diets trigger a stress response that elevates cortisol, even without a calorie deficitChronically elevated cortisol can suppress hormones and slow your metabolic rateCarb timing can help manage cortisol levelsCarbs should be reintroduced gradually if you've been on a very low-carb dietEpisode Resources:Download the Nutrition 101 for Body Composition guideTry MacroFactor for free with code WITSANDWEIGHTSTimestamps:0:00 - Why low-carb diets might be working against you 2:25 - The hidden connection between carbs, stress, and metabolism 4:13 - How carb restriction increases cortisol levels 7:04 - Impact on thyroid function and metabolic rate 9:39 - What happens to workouts and performance 12:49 - Finding your optimal carb intake 17:23 - Tips to reintroduce (or increase) carbs in your diet 22:58 - The bidirectional relationship between cortisol and metabolismSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 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

Get my free Ultimate Home Gym Guide with exact equipment recommendations, budget breakdowns, and sample layouts: https://www.witsandweights.com/free/ultimate-home-gym-guide--Imagine waking up, throwing on your favorite workout clothes, and walking just a few steps to your fully-equipped personal training space. No commute, no waiting for equipment, no membership fees—just you and the weights, ready when you are. This is the reality of owning a home gym, and it might be more accessible than you think.In this special bonus episode, I'm sharing my complete guide to building a home gym that saves you time, eliminates excuses, and gives you total control over your training environment.We cover everything from the pros and cons of having a home gym to space requirements, flooring options, and equipment recommendations that work for any budget. I'll walk you through exactly what you need to start with (for under $1,000), what to add as you progress, and how to eventually build a complete setup that rivals commercial gyms.Whether you're dealing with limited space, tight budget, or just wanting to eliminate the hassle of commercial gyms, this episode gives you a blueprint to creating your perfect lifting environment at home.Episode Resources:Free Ultimate Home Gym Guide: https://www.witsandweights.com/free/ultimate-home-gym-guideTimestamps:2:40 - Pros and cons of a home gym10:10 - Space requirements and location16:15 - Flooring options (including a very inexpensive, quick hack)18:50 - The "core 4" basic equipment to get started32:52 - Additional equipment as you become more advanced41:29 - Premium equipment for the ultimate setupSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 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

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.–Is macro tracking hiding the real reason you're stuck? What if ditching calorie counting helped you lose more fat, without the burnout?I’m joined by Christina McClurken (aka Your Healthy Bestie), a former physical therapist turned functional nutritionist. She shares her system that helps burned-out dieters lose fat without logging every gram. You’ll learn why traditional tracking might be the wrong solution, how to reconnect with your body’s hunger signals, and what six metabolic pillars can completely change your approach to fat loss.Christina McClurken is a functional nutritionist specializing in women's metabolic health. Creator of the Metabolic Revival Method, she focuses on helping women break free from diet culture using six foundational pillars. Her no-number tracking system helps clients reduce stress while still making sustainable progress toward fat loss.Today, you’ll learn all about:05:21 - Christina’s six pillars of metabolism06:46 - How to track food without numbers09:42 - Daily weighing as a learning tool12:38 - Using plate structure for portion control17:29 - When is someone ready for fat loss?20:59 - How blood sugar affects hunger and cravings24:37 - Movement, muscle, and blood sugar balance27:58 - The role of indulgent foods in weight loss29:03 - Dealing with metabolic adaptation 37:46 - The truth about stress and nervous system regulation44:48 - Gut health as a vital part of fat loss54:36 - The #1 habit for fat loss success58:55 - OutroEpisode resources:Website: yourhealthybestie.comInstagram: @its_christina_mcclurken Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 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

Get the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recomposition--Can you lose fat and build muscle at the same time, without gaining or losing weight, but instead by eating at maintenance calories to achieve the holy grail of body recomposition (aka "body recomp")?Jeff Hoehn of The Mind Muscle Connection podcast and I break down what's possible and how to adjust your diet and training to create an environment for body recomp at maintenance. You'll learn the realities of this approach and who will benefit most from it.This is one part of a special two-part collaboration. Don't miss the companion episode on Jeff's podcast where Philip covers slightly more aggressive approaches to body recomp.Main Takeaways:Is body recomposition at maintenance actually possible, and for whom?The surprising truth about what happens to your weight during successful recompositionWhy your training approach matters more than you might thinkThe often-overlooked nutritional strategy that can make or break your resultsHow tracking progress differs when you're not focused on weight loss or gainThe hidden lifestyle factors that determine your recomp successWhy the maintenance approach might be more sustainable than traditional methodsTimestamps:0:01 - What is "body recomp" at maintenance?3:03 - The science behind simultaneous fat loss and muscle gain5:28 - Who body recomposition at maintenance works best for 10:17 - Maintenance vs. slight surplus for muscle building 14:09 - Common problems and pitfalls with the maintenance approach 20:20 - How to track progress when the scale isn't changing much 24:45 - The value of tracking weight as data 28:19 - The role of lifestyle factors in successful body recompositionListen to the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recompositionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 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

Get your free 15-minute Rapid Nutrition Assessment to identify your biggest nutrition challenge and get a personalized action plan to optimize your approach, whether you're considering GLP-1s, currently using them, or transitioning off (or go to witsandweights.com and click "Free Nutrition Audit")--Millions of people are experiencing dramatic weight loss results with GLP-1 medications like Ozempic, Wegovy, and Mounjaro, but there's a catch that many doctors aren't discussing: without the right approach, up to 40% of that weight loss could be coming from muscle, not fat.This episode gives you a blueprint for maximizing the benefits of these medications while protecting your metabolism, strength, and long-term results. Today I'm sharing practical, evidence-based strategies to preserve muscle while maximizing fat loss on these powerful appesite-suppressing medications, including how to adjust your nutrition, training, and lifestyle to maintain those results even after you stop.Main Takeaways:GLP-1 medications aid weight loss primarily through appetite suppressionMuscle loss isn't caused by the medications but by rapid weight loss without interventionResistance training and sufficient protein intake are non-negotiable for preserving muscle massPlan your transition off medication well in advance with a strategic approachEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTSTimestamps: 0:01 - Understanding GLP-1 medications and body composition6:29 - Protein and nutrition strategies10:14 - Micronutrients and tracking calories12:10 - Why resistance training is essential16:02 - Managing energy levels and strength training16:47 - Planning for reducing or coming off GLP-1 medications21:56 - Body recompositionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 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

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 you putting in the work, but muscle growth feels impossible?  Are you secretly blaming hormones, age, or your DNA? What if your struggle isn't about effort but about your approach?I interview Holly Baxter, world champion bodybuilder and registered dietitian to cut through the misinformation and reveal the real strategies you need. Forget the hours in the gym and obsessive calorie counting. We'll uncover why women often plateau, the truth about hormonal changes, and how to optimize your training for maximum impact with limited time. Holly Baxter is a two-time world champion natural bodybuilder, IFBB Bikini Pro, and accredited practicing dietitian with over 13 years of experience. She’s the founder of Be A Fit, a training and nutrition app designed to support women with evidence-based programs and macro-friendly recipes. Holly is known for her honest, science-first approach to helping women transform their physiques and relationship with food.Today, you’ll learn all about:03:18 - Fear of bulking, disordered eating, and the identity trap07:24 - The differences in how women build muscle11:47 - Menopause and muscle-building21:33 - Smart training approaches for older or less confident lifters26:25 - Is periodization necessary for hypertrophy?33:39 - How your training phase affects your results41:14 - Top 3 principles for your first serious build47:09 - What to track during a long-term building phase53:57 - Minimum effective dose training for hypertrophy57:40 - Inside Holly’s new fitness app, Be A Fit59:05 - OutroEpisode resources:Holly’s App: BiaFitYouTube: @HollyTBaxterInstagram: @hollytbaxter Related Episode: 10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 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

Get your free 2-week trial of Physique University where I teach a complete system for transforming your body using evidence-based strategies and engineering principles. Go to witsandweights.com/physique--You've tried following your calories and macros perfectly, the "perfect" fat loss plan, a meal plan, or a diet where you have to eat specific foods or eat at certain times (like keto, carnivore, or intermittent fasting)...But then life happens and you fall short. Why do these approaches consistently fail? And what should you do instead?Today I introduce the powerful engineering concept of Black Line vs Blue Line thinking that completely transforms how we approach nutrition plans. You'll discover why perfection isn't just unnecessary... it's actually working against you.This episode provides a framework that aligns with both human psychology and the realities of daily life. You'll learn to build intelligent flexibility into your nutrition plan, navigate challenging scenarios like social events and travel, and transform your relationship with food!Main Takeaways:The Black Line represents the "perfect plan" while the Blue Line represents what actually happens in real-world executionSuccess comes from skillfully navigating deviations, not eliminating themRigid plans create all-or-nothing thinking that leads to the "diet spiral"Building adaptation skills is more valuable than strict adherenceStrategic flexibility accelerates results rather than slowing them downTimestamps:0:01 - The problem with plans  3:57 - The Black Line vs. Blue Line concept 7:19 - Why rigid nutrition plans typically fail  14:11 - Design with flexibility from the start 15:46 - "If/then" frameworks for common scenarios 17:49 - Your hierarchy of nutrition priorities 19:41 - The 80/20 principle 21:05 - Pre-planned contingencies 22:31 - Mindful deviation 23:42 - Momentum vs. perfectionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 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

Get your free Nutrition 101 for Body Composition guide to setup your diet, calories, macros, meal timing/frequency, and more for fat loss, muscle building, and maintenance or go to witsandweights.com/free--Is your metabolism REALLY low?If you've been doing everything right... strength training consistently, eating well, walking 8-10K steps daily, managing stress and sleep...Yet your metabolism seems stubbornly slower than everyone else's...This episode will help you create a successful fat loss plan that works with your unique metabolic constraints rather than fighting against them.Main Takeaways:Some people genuinely have lower metabolisms due to factors beyond their controlYour body's "calories out" equation can vary dramatically between individualsStrategic food choices can maximize satiety even on lower calorie budgetsThe psychological approach to a slower metabolism matters as much as tacticsSuccess comes from designing around constraints rather than fighting against themTimestamps:3:10 - The key factors behind metabolic variation 10:32 - Systems thinking 11:29 - Food satiety/volume 14:13 - Nutrient quality 15:44 - Protein considerations 16:46 - Calorie cycling 19:46 - Meal timing 22:27 - Food environment 23:24 - Training-recovery balance with limited energy 24:26 - Daily movement 25:22 - ExpectationsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 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

You’re tracking your macros, crushing your lifts, and doing everything right. So why aren’t you seeing results? What’s holding you back?I bring on Adam Badger to dig deep into how stress can completely override even the best fitness strategies. We talk about strategies on how to break plateaus, uncover emotional patterns that sabotage progress, and build habits to manage stress.Adam Badger is a fitness coach and founder of Badger Strength. With over a decade of experience and hundreds of transformations under his belt, Adam focuses on helping everyday people improve physically and mentally by addressing the emotional side of fitness. His no-BS approach makes him a master at uncovering the hidden reasons clients struggle, even when they’re doing “everything right.”Today, you’ll learn all about:02:34 - The three “I”s: Impatience, Improvement, and Intervention05:57 - Why even the best programs fail when stress goes unaddressed09:36 - Use task tracking instead of weight tracking to build momentum13:49 - Are hormones the issue—or is it something deeper?17:22 - How small tracking mistakes (like apple juice!) block fat loss20:20 - Why your perception of stress matters more than the stress itself25:48 - The 4-step framework to manage chronic stress29:20 - Step 2: Identifying your emotional root causes33:29 - Why you may have a hidden victim mindset (and what to do)43:06 - Proactive vs. reactive tools to regulate stress48:45 - OutroEpisode resources:Overcoming Stress Workshop RecordingEp 183 (“Life Update After My Near-Death Experience”)Instagram: @coachadam_b Email: abadger@badgerstrength.comSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 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