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

Ask Philip a question for the podcast using our new form and get a personal reply by email plus a shoutout on the show (if you want).Or go to: witsandweights.com/question--Today's question is from Nancy:"Google says muscle weighs the same as body fat. Is this true?"Learn whether muscle weighs the same as fat and what matters when looking at the differences between them, including:Muscle and body fat weight and density by the numbersBody recomposition vs. scale weightMetabolic benefits of increased muscle massIf you want YOUR question answered, just go to witsandweights.com/question and get a personal reply from Philip!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)

Do you feel trapped in a cycle of dieting and frustration? Why do your best efforts with food seem to fail when it matters most? Is it possible that your food struggles are about something deeper than food itself?Philip (@witsandweights) explores the deeper roots of food consistency with integrative health pioneer Ali Shapiro. Ali shares why food battles often represent safety battles, how to identify hidden triggers and a practical framework to break free from emotional eating. Learn why food is more than fuel, how unmet emotional needs affect your habits, and how to achieve sustainable food freedom.Ali Shapiro is the creator of Truce with Food and host of the Insatiable Podcast, and she brings a fresh perspective to overcoming diet struggles by addressing the emotional and psychological roots of our relationship with food.Today, you’ll learn all about:2:38 Why food struggles aren’t about food6:32 Understanding emotional hunger11:58 Tools Vs. Deeper psychological work18:37 Food and the human experience25:32 Stress, loneliness, secret eating, and falling off track29:58 The T.A.I.L. framework for emotional triggers36:18 Facing triggers and learning growth38:34 Ali’s personal journey with food and health45:04 Finding trust and meeting your needs51:26 Compassionate witness and feeling significant55:45 OutroEpisode resources:Ali’s Truce with Food programInsatiable PodcastWebsite: alishapiro.comInstagram: @alimshapiro Youtube: @alishapirollc.founderoftru9290 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)

Book your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situation.Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University!--Your fat loss. Is. Stuck. You're even tracking your food and weight. But something's not working.What if every plateau, stall, or setback could be prevented by knowing which body signals to monitor and how to interpret them?Learn how to use the Balanced Scorecard approach to organize critical body feedback into a powerful dashboard for fat loss.I'm revealing my 6-10 Biofeedback Model that I use with every client to identify issues before they happen to keep fat loss moving.Main Takeaways:The 6 core metrics in your baseline fat loss dashboard to measure essential daily feedbackThe Balanced Scorecard framework to organize metrics in 4 categoriesThe 10 advanced metrics that provide deeper insights when strategically trackedUsing multiple organized data points helps prevent plateaus by revealing early warning signs across all aspects of healthBook your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situationSupport 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)

Download my free Muscle-Building Nutrition Blueprint for the exact steps to structure your diet, calorie surplus, macros, and more to gain muscle at the optimal rate while minimizing fat gain or go to witsandweights.com/muscle.Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University!—Do you struggle to eat enough calories to support muscle growth? Have you tried "just eating more," only to feel sick or frustrated when the scale won’t budge? What if eating more calories could actually be enjoyable—even with dietary restrictions?Philip (@witsandweights) shares 12 proven strategies to help you break through plateaus and gain weight effectively. Inspired by listener Jim from Michigan, who tackles weight gain challenges while playing hockey in his 70s, Philip dives deep into strategies that fit any lifestyle. Whether you’re a “hard gainer,” have specific dietary restrictions, or simply want to build muscle sustainably, these tips will transform how you approach nutrition. With practical advice like adding calorie-dense foods, leveraging liquid calories, and making your meals more appealing, you will be empowered to fuel your body for growth without the misery of force-feeding.Today, you’ll learn all about:3:34 Strategy #1: Adding calorie-dense food to your meals5:08 Strategy #2: Incorporate liquid calories6:17 Strategy #3: Enhancing meals with smart calorie boosts6:50 Strategy #4: Focusing on the foods you enjoy8:06 Strategy #5: Increase your meal frequency9:15 Strategy #6: Don't drink water before your meals9:52 Strategy #7: Embrace calorie timing11:22 Strategy #8: Make your food visually and socially more appealing 13:28 Strategy #9: Have high-calorie snacks always available14:26 Strategy #10: Sneak calories into drinks15:43 Strategy #11: Plan your meals around fats 17:40 Strategy #12: Track and adjust by keeping it simple but systematic19:43 Managing stress and recovery to improve appetite22:59 OutroEpisode resources:Gain weight episode: The Most UNDERRATED Fat Loss Secret Making You FATTER (and Sabotaging Muscle Gain Too)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)

Take the 2025 Podcast Listener Survey now to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University. Let me know what YOU want to see on the show this year!--Learn about the strategies and habits listeners like you are using to crush their training and nutrition goals in 2025.Hear about some popular topics you’ll see in future episodes, like hunger management during fat loss, training over 60, staying consistent on vacation, and the science behind successful building phases.Links & Resources:Take the Listener Survey Here: https://forms.gle/p1XNhkLZRghyHdH36Support 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)

Download my free Progressive Overload Guide to learn how to gain muscle, strength, and performance like never before.—How can dynamic resistance change the way you build muscle? Are free weights holding you back in certain lifts? Could technology offer a safer and more efficient way to train without compromising results?Philip (@witsandweights) dives deep into the science of strength training with Troy Taylor, Senior Director of Performance Innovation at Tonal. Troy shares his expertise from analyzing data on over 200 billion pounds lifted, offering a fascinating perspective on how dynamic resistance, like that provided by Tonal, compares to traditional free weights for muscle activation, hypertrophy, and strength development.Explore how technology can enhance your training with real-time resistance adjustments, eccentric overload, and accommodating resistance—all while ensuring safety and efficiency. Whether you’re a seasoned lifter or starting, this will expand your understanding of resistance training science and innovation.Today, you’ll learn all about:2:21 How Tonal differs from free weights7:12 Tonal features: Spotters, eccentric loading, and tracking13:28 Who benefits most from Tonal’s capabilities16:43 Strength training data analysis and trends23:32 Why older adults can see faster strength improvements25:28 Morning workouts and their impact on consistency27:23 Tracking gains and hypertrophy progress31:59 Program customization and progressive overload34:56 Customized weight training, fatigue, and recovery needs41:42 Leveraging lengthened partials and eccentric overload47:22 Tonal’s new Training Lab launch in NYC49:04 OutroEpisode resources:Instagram: @strengthsciencetroyWebsite: tonal.comTraining Lab: tonaltraininglab.comFacebook: @TonalStrong Youtube: @TonalStrong 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 our free Facebook group to connect with others taking the #3MillionSteps2025 Challenge challenge!--Are you struggling to lose that last bit of fat?Research shows hitting the right number of daily steps can dramatically boost your metabolism and fat loss through NEAT (non-exercise activity thermogenesis).Learn how the engineering concept of the Compound Effect explains why small, daily increases in movement create exponential results over time - transforming not just your physique but your entire metabolism.Main Takeaways:The Compound Effect shows how small daily improvements lead to exponential results8,200 daily steps (3 million/year) hits the research-backed sweet spot for health benefitsWalking enhances lifting results through improved recovery, nutrient partitioning, and metabolismPersonalized progression rates ensure sustainable implementation based on your starting pointBenefits of walking according to research:Enhanced insulin sensitivity and blood sugar controlImproved nutrient partitioning for muscle growthBetter recovery between lifting sessionsReduced muscle soreness and inflammationEnhanced sleep quality and stress reductionIncreased NEAT for easier fat lossPreserved muscle mass during cutsBetter joint mobility and reduced stiffnessMore stable energy levels throughout the dayImproved cognitive function for training focusRemember: Walking alone isn't enough - you need progressive overload through strength training. But for those already lifting, increasing daily steps is the perfect complement to optimize your results.Join our free Facebook group to connect with others taking the challenge and share your progressSupport 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)

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)—Struggling to shed fat without sacrificing your sanity? Why do 95% of dieters regain weight—and how can you avoid that trap? Can fat loss really be sustainable without drastic measures like cutting carbs or doing a 28-day challenge?Philip (@witsandweights) kicks off the new year with a powerful guide to six evidence-based fat loss strategies tailored to your unique lifestyle and goals. These approaches aren’t about quick fixes but real, lasting results without misery or burnout. Learn how to pick the strategy that fits your body, goals, and life, and start 2025 with a sustainable plan you’ll stick with.You’ll also hear why most fat loss plans fail, the role of metabolic adaptation, and the secret to flexibility in dieting that most people overlook. Download Philip’s free Precision Fat Loss Guide at witsandweights.com/free to follow along and put these strategies into action.Today, you’ll learn all about:3:03 The three main reasons diets fail8:27 Strategy #110:48 Strategy #213:15 Strategy #316:50 Strategy #418:44 Strategy #521:03 Strategy #623:04 Understanding metabolic adaptation and its impact27:38 How to choose the right strategy for you30:41 Setting up calories, macros, and meal timing37:26 The importance of maintaining strength while cutting39:17 Why successful fat loss doesn’t require perfection41:36 Fat loss that fits your life42:52 OutroEpisode resources:Have you heard about MacroFactor’s massive $100,000 New Year's Transformation Challenge? They’ll be giving away $50,000 to a grand prize winner, and $500 to 100 more people! All you need to do to enter is download MacroFactor – use my code WITSANDWEIGHTS to get a two-week free trial – then fill out a quick form at macrofactorapp.com/challengeSupport 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 kickstart your 2025 transformation AND have a chance to win big? MacroFactor just announced their $100,000 New Year's Transformation Challenge, with a $50,000 grand prize and 100 additional $500 prizes up for grabs.In this episode, I break down:How to join the challenge (January 1-10 registration)Why MacroFactor is my top recommended nutrition appExactly how to get started with the app and challenge3 steps to join:Download MacroFactor and use code WITSANDWEIGHTS: → Apple/iPhone → Google/AndroidWatch my free MacroFactor setup videoSign up for the challengeBonust Step: Join the Wits & Weights Facebook group for supportSupport 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)

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.—Why does your body hold onto fat even when you’re training hard and eating right? Could chronic stress be sabotaging your metabolism, sleep, and recovery? How can small, manageable habits drastically change your stress levels and fitness results?Philip (@witsandweights) is joined by stress expert and fitness coach Molly McNamee. Together, they unpack the science of chronic stress, its impact on your hormones, metabolism, and body composition, and the small but powerful lifestyle shifts you can make to feel and look your best.Molly McNamee is a fitness coach specializing in stress management and its connection to body composition. With years of experience in understanding the interplay between chronic stress, the nervous system, and fitness goals, Molly provides evidence-based strategies for restoring balance and achieving results.If you’re stuck in a plateau, feeling burnt out, or just want to optimize your fitness journey, this is your blueprint.Today, you’ll learn all about:2:15 Stress isn’t all bad: The case for balance05:41 How chronic stress disrupts fat loss and recovery12:14 Understanding exercise stress and cortisol18:34 High-intensity training and your stress response20:42 Small habits for stress resilience26:37 Understanding stress and diet effects31:06 Stress management through routines and play40:17 Reframing negative self-talk and using your name44:51 The power of small pauses50:38 OutroEpisode resources:Download Molly’s free Conquer Your Cortisol ebookInstagram: @mfit.workoutsSupport 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)