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

Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!–How do you know what’s actually in your protein bar? Could sweet potato be the secret ingredient that changes the game?I had a conversation with Tony and Lori, the husband-and-wife team behind Muscle Up Bars, the protein bars born from a dream and built for real performance. We talk about what sets their bars apart in a crowded market: a clean ingredient list, balanced macros, and the power of simplicity. Whether you’re a CrossFitter, busy parent, or just someone trying to fuel smarter, this will help you understand what to look for in your supplements and why quality matters.Today, you’ll learn all about:2:29 – Dreaming the first recipe5:00 – Why sweet potato is the star9:11 – Breaking down the sugar-to-protein ratio13:16 – Why texture makes it taste real20:32 – Disrupting the market with simplicity23:02 – When and how people use the bars26:28 – Scaling up without selling out39:15 – Handwritten notes and customer love49:32 – OutroEpisode resources:Website: muscleupbars.comInstagram: @muscleupbars Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Physique University:https://physique.witsandweights.com/ 👥 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

Join the Wits & Weights Facebook Group for evidence-based support and community, plus live Q&As and exclusive content--Learn about one of the biggest nutrition hoaxes of our generation - the famed Blue Zones, where people supposedly live extraordinarily long lives due to their traditional diets and lifestyles.When demographer Dr. Saul Justin Newman examined the data behind these celebrated longevity hotspots, what he discovered was shocking. Those regions with the most reported supercentenarians (people over 100) weren't the healthiest places. They were areas with poor record-keeping, poverty, and weak documentation systems. What's going on?You'll also discover how regions celebrated for plant-based eating actually consume meat daily, and get a data-driven framework for spotting diet deceptions.Main Takeaways:Blue Zone supercentenarian claims are largely based on fraudulent data and poor record-keepingMany "plant-based" Blue Zone regions actually consume animal products dailyExtraordinary health claims require extraordinary evidence - use the 5-point framework to evaluate nutrition adviceReal longevity factors are simple and well-established by the evidence without the need for "secrets," supplements, or hacksTimestamps:0:01 - The Blue Zone data fraud 8:17 - The plant-based diet deception in Blue Zones 10:10 - Other diet myths: alkaline diets, detox cleanses, dietary extremism 14:20 - 5-point framework for spotting nutrition nonsense 25:53 - What actually contributes to healthy aging 29:05 - Healthspan vs. lifespanSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Physique University:https://physique.witsandweights.com/ 👥 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

Register FREE for today's live workshop on Progressive Overload by joining Wits & Weights Physique University (WWPU). Get your first 2 weeks free, including today's free training, this month's challenge, and all the other goodies to help you lose fat, build muscle, and build your ideal physique:http://witsandweights.com/physiqueWe're announcing this month's podcast review giveaway toward the end of the episode. Just send me an email to claim your prize!--Understanding how to increase weights, sets, reps, and/or effort based on your training level and program type is crucial to get the most out of your training.Progressive overload gets confused because of the term "overload" when it's really about working within current capabilities to challenge yourself and progress over time.Our bodies are incredibly adaptive machines.They quickly get used to whatever stress we put on them... and then stop changing unless we intelligently modify that stress.That's why I'm dedicating our next Physique University live coaching call to the science of progressive overload, which is the missing link for most lifters in their 40s and beyond who feel stuck.Today (Tuesday June 3, 2025) at 1pm Eastern (replay will be available to everyone who signs up), I'm breaking down exactly when to:Add weight to the barIncrease repsAdd more setsPush closer to failureYou can get this training (including the replay and everything else in Physique University) free for your first two weeks when you join now.You'll get immediate access to the private community, your personalized nutrition plan, workout programs designed for real progress, and Tuesday's live call on progressive overload.===> Click here to join WWPU and claim your free 2-week trialSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Physique University:https://physique.witsandweights.com/ 👥 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

Join WWPU (Wits & Weights Physique University) to get a tailored nutrition and training system to lose fat and build muscle (at any age) - first two weeks free:https://witsandweights.com/physique--"You're too old to build muscle." "With injuries like that, you should stop lifting weights." Have you heard these discouraging statements from doctors, trainers, or well-meaning friends, either yourself or older adults in your life?We are shattering these harmful myths through the journey of my client Beth, who at 68 years old is successfully building muscle despite dealing with a significant shoulder injury.If you've been told that age means you can't build muscle anymore or that injuries mean you should abandon your fitness goals, this episode will change your perspective.Beth reveals exactly how she's adapting her training around medical limitations, why prioritizing muscle growth before fat loss has been revolutionary, and the specific techniques allowing her to gain muscle despite challenges that might sideline others.Main Takeaways:Why building muscle is not only possible but essential after 60How to adapt training around injuries without sacrificing progressThe mindset shift needed when transitioning from years of dieting to muscle buildingWhy strength training becomes more important, not less, as we ageHow to balance strength training with other activities like cyclingTimestamps: 0:01 - Building muscle after 60 despite shoulder injuries  4:50 - History with "traditional" dieting (Weight Watchers, Nutrisystem, etc.)6:53 - How thyroid medication changes affected her metabolism 15:49 - Dealing with shoulder injuries (SLAP lesion and rotator cuff issues)19:21 - Training modifications for shoulder limitations 24:44 - Psychological benefits of being strong at any age 26:56 - How she gained mostly muscle and dropped body fat without having to lose weight 31:01 - How strength training enhances her cycling performance 35:02 - Strategies for balancing strength training, biking, and recovery 46:54 - Advice for older adults hesitant about strength training 47:58 - Beth's 94-year-old mother who lifts weightsJoin WWPU (Wits & Weights Physique University) free for 2 weeks!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Physique University:https://physique.witsandweights.com/ 👥 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

Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!–Are you stuck in a cycle of guilt every time you eat something “off plan”? Do food rules make grocery shopping feel like a minefield? Alana Bonnemann, a naturopathic nutritionist and host of the Health After 30 podcast, joins me to talk about the rising culture of food fear and how to escape it. We unpack why our relationship with food often feels so complicated, the role of diet culture and childhood conditioning, and how to replace guilt with trust. Together, we explore what it actually means to “feel good” after eating, how to eat with intention (not obsession), and why a little cake won’t wreck your health goals.Today, you’ll learn all about:2:36 - Childhood food rules and guilt4:16 - What eating without fear looks like6:02 - Why body awareness matters11:01 - Can healthy food taste good14:31 - The truth about eating cake20:13 - Diet culture vs true health29:54 - How to know what feels good41:05 - Change your default eating loop47:32 - OutroEpisode resources:Health After 30 PodcastWebsite: alanabonnemann.comInstagram: @naturopath.alana Youtube: @alanabonnemann Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Physique University:https://physique.witsandweights.com/ 👥 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

Discover the crucial distinction between fat burning and actual fat loss. Learn how the Randle Cycle impacts metabolism and why fasted cardio isn't a guaranteed solution. Explore the truth behind low-carb diets; while they can increase fat oxidation, they don’t always lead to better fat loss results. Instead of focusing on short-term processes, shift your mindset to optimize for actual fat loss outcomes. Get ready to debunk common myths and arm yourself with science-backed strategies for effective weight management!

Download my free Nutrition 101 for Body Composition guide to implement these principles with exact calorie and macro targets:https://www.witsandweights.com/free/nutrition-101-guide--Tired of regaining the weight or losing muscle every time you diet? Sick of feeling like garbage during fat loss phases?Today I'm breaking down The 3+3 Model, a science-based framework for optimal fat loss that separates what you absolutely need from what's just nice to have.Learn the 3 foundational elements you must have in place for effective fat loss (the non-negotiables), plus 3 powerful enhancers that can take your results to the next level (the optimizers).This isn't about suffering through chicken and broccoli or earning your carbs with cardio. It's about engineering a fat loss process that preserves your hard-earned muscle, maintains your metabolic rate, and actually feels sustainable.Main Takeaways:The 3 Non-Negotiables form the foundation of effective fat lossThe 3 Optimizers enhance your results once the foundation is in placeWeight loss is not the same as fat loss – this model ensures you lose fat while preserving your hard-earned muscleA properly executed fat loss phase can actually improve your body's future muscle-building capacity through enhanced insulin sensitivity and nutrient partitioningTimestamps:0:01 - Weight loss vs. fat loss and The 3+3 Model 4:12 - Non-Negotiable #1 7:41 - Non-Negotiable #2 11:02 - Non-Negotiable #3 15:05 - Optimizer #1 17:55 - Optimizer #2 20:56 - Optimizer #3 24:36 - How to put everything together 27:42 - Why a proper fat loss phase improves future muscle gain 29:11 - Final recap and tips to implementSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Physique University:https://physique.witsandweights.com/ 👥 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

Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint.–Do you feel like alcohol helps you relax? What if it’s quietly sabotaging your fitness, sleep, and focus? I welcome James Swanwick, former ESPN anchor and founder of Alcohol-Free Lifestyle, and we talk about why so many smart, health-focused people still drink, even when they know it’s holding them back. James breaks down the hidden impact alcohol has on your sleep, metabolism, hormones, and mindset, and why willpower alone isn’t the answer.He also shares how to reframe your relationship with alcohol using science-backed tools from his book “Clear” and his 90-day program. If you’re serious about building a strong body and a clear mind, this might be the shift you didn’t know you needed.Today, you’ll learn all about:2:07 – How alcohol became culturally normal5:07 – One drink a day still harms your brain9:42 – The smiling assassins in our lives13:14 – Alcohol vs food: the real cost20:29 – The hormonal and metabolic toll25:50 – Why “don’t drink” backfires33:02 – Rewiring your environment and cues38:19 – When to try non-alcoholic substitutes42:34 – A glimpse into the alcohol-free life47:32 – OutroEpisode resources:James Swanwick’s book: CLEARAlcohol-Free Lifestyle podcastInstagram: @jamesswanwickSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Physique University:https://physique.witsandweights.com/ 👥 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 the FREE Precision Fat Loss Guide to choose one of 6 strategies designed for your experience, goals, and lifestyle:witsandweights.com/free--What if shifting WHEN you eat could accelerate your fat loss results?Most of us tackle dieting by reducing calories evenly each day, but research suggests there may be a more effective approach (and it's easy and even fun to implement).Learn about a fascinating study that tested weekend refeeds against traditional daily restriction... with surprising results for muscle preservation and how your metabolism slows down during weight loss.You'll discover how restructuring your weekly calories could significantly impact body composition outcomes, despite creating the same total weekly calorie deficit.Maybe it is about calorie timing after all!Main Takeaways:Traditional daily calorie restriction works, but research suggests strategic timing may offer muscle-preservation advantagesThe "Weekend Diet" approach maintains the same weekly deficit while distributing calories differentlyTargeted carbohydrate increases on specific days could help minimize metabolic adaptationPractical implementation requires careful calculation of weekly weight loss targetsEpisode Resources:Download my FREE Precision Fat Loss GuideTry MacroFactor for free with code WITSANDWEIGHTSLink to 2020 study by Campbell et al.Previous episode: The #1 Reason to Eat More CarbsTimestamps:0:00 - Traditional dieting vs. the "weekend diet" (carb refeeds) 7:39 - Findings on fat-free mass preservation 9:23 - Metabolic impacts beyond muscle preservation 10:22 - Carbs, insulin, and muscle protein synthesis12:02 - Anabolic signaling pathways 13:03 - Glycogen replenishment (training hard on Monday!) 15:44 - Psychological factors 16:38 - How to implement the Weekend Diet 21:32 - Leptin, refeeds, and hormones Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Physique University:https://physique.witsandweights.com/ 👥 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 side of this powerful conversation on Brooke’s podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss.--Are you over 40, doing everything right, but your belly fat won’t budge?You’re not crazy. Perimenopause changes your entire physiology, and the old rules no longer apply. In this episode, Brooke Davis, founder of Elysian Women’s Wellness and host of the  ”Fitness Simplified” podcast, joins Philip to unpack the real reason your body is resisting fat loss and how to finally reclaim your results.Don’t miss part two of this episode on ”Fitness Simplified,” where Brooke interviews Philip about building muscle and boosting metabolism during this critical stage.Main Takeaways:Perimenopause creates hormonal chaos that impacts fat storage“Move more, eat less” is outdated advice for midlife womenStress, blood sugar, and undernourishment stall resultsMuscle is essential for fat loss, hormone health, and agingNutrition timing and quality matter more than restrictionTimestamps:2:51 – Hormonal chaos and your shifting physiology6:13 – Vital reserve and burnout from your 20s8:33 – Cortisol, estrogen, and weight gain14:20 – Blood sugar, insulin, and fat storage15:57 – How to eat to support hormones19:19 – Simple habits to stabilize blood sugar23:12 – The truth about fasting and low-carb diets29:02 – Carbs, cortisol, and unlocking fat loss33:09 – Lifting heavy and building muscle in midlife35:54 – Smart cardio and stress recovery36:39 – Where to start without another “diet”Get the other side of this powerful conversation on Brooke’s podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Physique University:https://physique.witsandweights.com/ 👥 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