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

Get the new RESOLUTE 5-day Powerbuilding Program in Physique University and stop second-guessing your approach to lifting. Join for just $27/month and get a custom nutrition plan included when you tap this special link for podcast listeners--Eight-time Mr. Olympia Ronnie Coleman didn't just build a legendary physique. He created a blueprint for what dedication, consistency, and love for lifting can achieve.His famous "light weight, baby!" was about an approach to training that transformed his body and an entire culture of lifting.This is the first episode in our new Lifting Legends series, where we connect modern training science with the rich history of lifting culture to extract timeless principles that are relevant today more than ever.Main Takeaways:Ronnie's blueprint for greatness: consistency, simplicity, and genuine love for the lifting processWhy fundamental movements (squats, deadlifts, presses, rows) built the greatest physique in bodybuilding historyHow to channel Ronnie's commitment while training smarter for long-term health and sustainabilityThe difference between training hard and training smart (and why you need both)Episode Mentioned:12 Rules of Training Volume to Build More MuscleTimestamps:0:02 - The King's blueprint for greatness 4:22 - Ronnie's humble beginnings at Metroflex Gym 6:30 - Ssimplicity executed at an elite level 12:56 - Why Ronnie's methods align with modern science 17:13 - Building your own lifting legacy 18:44 - What to emulate vs. what to avoid from Ronnie's approach 23:25 - Excellence + sustainability 26:48 - THIS separates legends from everyone elseSupport the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get your custom nutrition plan FREE (limited time).—Why are you gaining belly fat even while lifting and eating well? Could your sluggish metabolism be a liver problem in disguise?I sit down with certified supplement expert Sara Banta to reveal how your liver and thyroid work together to control metabolism, muscle retention, and fat loss and why ignoring liver health might be what’s sabotaging your fitness progress. We unpack how stress, sleep, hormones, and toxins overload your body’s ability to function efficiently, even if you’re doing everything “right.” If you're consistent with training and nutrition but still stuck, this might be the missing piece.Today, you’ll learn all about:3:12 – Sara’s health crisis and muscle loss9:36 – Iodine’s surprising benefits12:36 – Liver's role in fat storage17:56 – The real hierarchy of healing24:29 – What to eliminate—and when28:15 – Movement and metabolic communication33:30 – Alcohol, toxins, and your thyroid36:08 – Final truth: Why proactive health mattersEpisode resources:Website: sarabantahealth.com Facebook: @acceleratedhealthproducts Instagram: @acceleratedhealthproducts Youtube: @AcceleratedHealthSaraBantaSupport the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Get a full Lifting Lessons course including how to warmup in Physique University and stop second-guessing your approach to lifting. Join for just $27/month and get a custom nutrition plan included when you tap this special link for podcast listeners--Most lifters either skip their warmup or spend 30 minutes on elaborate routines that miss the point.Learn how the engineering concept of the Cold Start Problem reveals the systematic approach to preparing your body for heavy lifting.Discover why your body needs a proper boot sequence before loading heavy weights, and how to design a targeted warmup that primes your nervous system for peak performance while serving as a diagnostic tool for your training readiness.Main Takeaways:Your body operates like a computer system that requires proper initialization before running high-performance tasksThe 3-phase warmup sequence: System Power-On, Hardware Check, and Application-Specific LoadingYour warmup serves as both preparation and diagnostic tool... listen to what your body is telling you!Movement-specific ramp-up sets are non-negotiable; everything else is optional based on your needsDistinguish between normal muscle soreness (DOMS) and pain that signals potential problemsEpisode Mentioned:Never Fall Off Track Again with Your Fitness or Fat Loss - Risk management principles for trainingTimestamps:1:16 - Why most warmup approaches are fundamentally flawed 3:37 - The Cold Start Problem 6:13 - The 3-phase warmup sequence 10:41 - Example: How to warmup for a 405-pound deadlift 14:50 - The biggest warmup mistakes to avoid 17:49 - Using your warmup as a diagnostic tool 19:03 - DOMS vs. pain 20:59 - Customizing warmups for different scenarios 24:39 - Systemic communication within your body during warmupsSupport the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Get your free custom nutrition plan (exclusive to podcast listeners) when you join Wits & Weights Physique University for just $27/month--There was a day when everything we thought we knew about losing weight got turned upside down.For decades, the advice was simple: eat less, move more.But then scientists started asking why weight loss always seemed to get harder over time, and what they discovered changed everything.This landmark Episode 350 explores the paradigm shift that revolutionized our understanding of metabolism, fat loss, and why 95% of people regain lost weight.Main Takeaways:Your body doesn't just passively lose weight, it actively fights back by slowing metabolism and increasing hunger within 2-3 weeks of dietingThe shift from moral food judgments to flexible, data-driven nutrition revolutionized sustainable fat lossThree game-changing strategies emerged: macro tracking as a foundation, working with (not against) metabolic adaptation, and strength training as metabolic insuranceThis scientific revolution changed how we view our bodies, from broken machines needing punishment to intelligent adaptive systems responding to our lifestyle signalsEpisode Mentioned:Fat Loss vs. Weight LossTimestamps:0:01 - The day everything changed about weight loss 4:30 - Why the "eat less, move more" approach failed 8:47 - How your body fights back: the hormone cascade 10:47 - The rise of flexible dieting and evidence-based coaching 12:29 - Key people who changed the game 14:37 - From food restriction to food awareness 19:35 - 3 game-changing strategies from the research Support the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Discover the most powerful daily habit for blood sugar control that most people completely overlook.In this bonus episode, I'm sharing my recent conversation with Ben Tzeel from the Your Diabetes Insider podcast, where we nerd out on the surprising connection between strength training and metabolic health.Main Takeaways:Why resistance training beats cardio for blood sugar control and insulin sensitivityThe shocking 25-point blood sugar difference from just one week without liftingHow to overcome gym intimidation and start strength training safelyThe 2-minute movement "snacks" that increase muscle protein synthesis by 47%Efficient training protocols that deliver results in 30-45 minutes, 3 days per weekWhy compound movements like squats and deadlifts are metabolic game-changersEpisode Resources:Your Diabetes Insider Podcast - Ben Tzeel's showPhilip's YouTube channel to watch the video on how to stop prediabetes and insulin resistance without cutting carbsMy favorite nutrition app - try MacroFactor for free with code WITSANDWEIGHTSSupport the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get your custom nutrition plan FREE (limited time)—Is your doctor telling you to “lift heavy” but you don’t even know where to start? Wondering how to build strong bones without ending up hurt or overwhelmed? Curious if weighted vests actually do anything for bone health?I brought Megan Dahlman back to the show to answer these questions and more. Megan is a strength coach who specializes in helping women over 40 build muscle, improve mobility, and fight back against a condition called osteosarcopenia. We talked about the risks of jumping into heavy lifting the wrong way and how to progress smartly and safely from bodyweight to weights.Today, you’ll learn all about:2:50 – What is osteosarcopenia?6:38 – How muscles and bones work together11:28 – Why “lift heavy” can backfire18:21 – The best place for beginners to start23:11 – The truth about weighted vests28:20 – What’s the minimum effective dose?36:39 – Should you train for power too?42:04 – Sample training structures that work51:55 – Home vs. gym: how to decide55:50 – Where to start with Megan's programEpisode resources:Training program – Jumpstart 30Youtube: @vigeofitInstagram: @megandahlman Facebook: @vigeofit Website: vigeofit.com Support the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Join the new Wits & Weights Physique University at just $27/month (was $87) - get access to training templates, course library, private community, and so much more.Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu--Hitting the gym consistently but not seeing the muscle growth you want?You might be making one critical mistake with your training volume.Most lifters either do way too little to stimulate growth or pile on so much that they're hitting a wall and burning out.Learn about 12 evidence-based rules that separate muscle builders from muscle stragglers.Episode Resources:"The New Approach to Training Volume" - article by Greg NuckolsPhysique & Biofeedback Tracker - available in the new WWPU (now just $27/mo plus a FREE custom nutrition plan for podcast listeners with this link: bit.ly/podcast-new-wwpu)Episodes Mentioned:Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size) Timestamps:0:01 - The critical volume mistake most lifters make4:59 - Rule 1: Hard sets per muscle group6:29 - Rule 2: Proximity to failure7:48 - Rule 3: Does more volume = more growth?9:19 - Rule 4: How many sets per muscle per week?10:32 - Rule 5: Rep range doesn't matter, effort does12:15 - Rule 6: What about strength (vs. hypertrophy)?15:28 - Rule 7: Periodize volume over time16:23 - Rule 8: Recovery capacity determines your ceiling18:57 - Rule 9: Wasted volume kills progress20:55 - Rule 10: Compound vs isolation lifts21:45 - Rule 11: What exactly should you track?22:33 - Rule 12: The ONE rule about volume that matters most24:49 - Advanced concept: Volume landmarksSupport the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Get your free Nutrition 101 Guide at witsandweights.com/free to learn how to structure your nutrition (including carbs) for optimal health and body composition based on your goals.--Could everything you've been told about carbs, insulin, and managing prediabetes be completely backward?For the 96 million American adults living with prediabetes, the standard advice has been clear. Cut carbs, avoid bread, ditch fruit. But groundbreaking research reveals this approach might be keeping you stuck in a cycle of restriction without addressing the real problem.Insulin resistance isn't a carbohydrate problem. It's a muscle problem. Today we expose the real culprit behind insulin resistance and why upgrading your ability to use and dispose of glucose efficiently can stop prediabetes and insulin resistance WITHOUT cutting out carbs.Main Takeaways:Prediabetes isn't a carb problem; it's a muscle problemEvery 10% increase in muscle mass = 11% reduction in insulin resistance and 12% reduction in prediabetes riskJust 1 strength training session can increase glucose uptake by 40% and improve insulin sensitivity for up to 48 hoursStrategic carb inclusion around workouts reverses insulin resistanceMuscle tissue releases myokines during contractions that improve metabolic functionEpisodes Mentioned:Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss Tips from a Type 1 Diabetic (Ben Tzeel) or YouTubeStrength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size)The 2-Minute Walking Hack That Builds 47% More MuscleThe REAL Triggers of Chronic InflammationTimestamps:0:02 - The carb restriction myth for prediabetes 2:53 - What prediabetes really is (and standard medical advice) 4:13 - The muscle mass connection: 13,000-person study results 5:17 - How insulin resistance works at the cellular level 7:16 - GLUT4 transporters and glucose "doorways" 8:44 - How to engineer your glucose disposal machinery (training, walking, carbs, sleep, and stress) 17:18 - Myokines - how muscle acts as an endocrine organ 19:29 - Why this is a muscle disease, not a carb diseaseSupport the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Join the new Wits & Weights Physique University at just $27/month (was $87) - get access to training templates, course library, private community, and so much more.Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu--Ever wondered if you could hack your bulking phase to gain more muscle and less fat?This episode answers a question from our free Facebook community that many data-driven "optimizers" are wondering about.John asked if strategic extreme deficit days during an otherwise surplus-focused bulking phase could help "clean up" fat gain.It seems logical on paper... create a weekly calorie surplus while periodically burning fat through protein-sparing modified fasts. But does your body respond to this the way you might expect?Learn how muscle building actually works and how to optimize your approach to building muscle with minimal fat gain.And if you want YOUR question answered with this level of detail, join our free Wits and Weights Facebook group and use the #AskPhilip monthly thread.Support the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Are you overpaying for food that’s supposed to be healthier? Have food labels like “grass-fed,” “non-GMO,” and “all-natural” been misleading you? What if the truth behind your grocery cart was simpler and way less stressful?Natalie Kovarik, a fourth-generation cattle rancher and co-host of the Discover Ag podcast, joins me to clear up the confusion. We go behind the food labels to talk about what matters when it comes to nutrition, budgeting, and values, and what’s just clever marketing. Whether you're training hard, feeding your family, or just trying to make better choices, this will help you shop smarter without the overwhelm.Today, you’ll learn all about:0:00 – Intro2:18 – Why “non-GMO” frustrates farmers4:06 – What is greenwashing?5:39 – Organic vs all-natural vs grass-fed7:44 – Smarter ways to shop on a budget13:13 – The huge impact of food waste16:10 – Grain-fed vs grass-fed nutrition24:28 – How safe is your grocery store milk?32:31 – Glyphosate and the dirty dozen41:06 – Why fresh and local still matter45:05 – Safe vs healthy: important distinction48:10 – Debunking myths about factory farmsEpisode resources:Website: discoverag.com and kovarikcattleco.com Instagram: @nataliekovarik and @discoveragpodcast Tiktok: @discoveragpodcastPodcast: https://podcasts.apple.com/us/podcast/discover-ag/id1615443750 Youtube: @Discoveragpodcast Support the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)