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

Are you constantly "falling off track" with your fitness or fat loss goals?Life has a way of throwing curveballs at our carefully laid plans. Illness, work stress, family emergencies, or unexpected travel can derail even the most dedicated among us.But what if you could create a fitness and nutrition approach that adapts to life's chaos instead of crumbling under it?You'll learn why traditional "perfect" plans often fail in the face of real-life challenges and how the engineering concept of Risk Management can help you build flexibility and resilience into your routine.Discover simple ways to identify and prepare for both foreseeable and unforeseeable obstacles, and the mindset shift that turns setbacks into learning opportunities.Whether you're struggling with consistency or just want to "bulletproof" your current approach, you'll learn about a tool to create a sustainable, adaptable fitness plan that keeps you progressing no matter what life throws your way.To master flexible dieting for fat loss, muscle building, and better health, download my free Nutrition 101 guide at witsandweights.com/freeMain Takeaways:Risk management in fitness involves planning for both known and unknown challengesBuilding flexibility into your plan is key to long-term consistency and successA resilient mindset sees obstacles as opportunities to learn and improve, not reasons to quitRegular assessment and adjustment of your approach ensures continued 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)

Have you ever wondered why crash diets seem to backfire, leaving you worse off than before? Do crash diets seem to set you up for failure instead of long-term success? What if there’s a smarter, healthier way to achieve sustainable fat loss?Philip (@witsandweights) explores the truth behind metabolic adaptation and the science of extreme weight loss, as seen on The Biggest Loser. Discover why crash diets cause more harm than good, leading to muscle loss, hormonal imbalances, and a slowed metabolism that makes fat loss even harder. More importantly, Philip shares a sustainable approach to fat loss that prioritizes health and performance without punishing your body.🔁 Share this episode on social media and tag @witsandweights on Instagram, Threads, or Twitter/X.Today, you’ll learn all about:2:05 The Biggest Loser effect explained3:24 The science behind metabolic adaptation6:22 Hormonal imbalances and disordered eating7:18 The truth about metabolic flexibility12:00 Sustainable fat loss: A smarter approach20:20 Building sustainable habits22:40 Working with your body, not against it27:58 OutroEpisode resources:7 Surprising BMR Facts (Your Metabolism Isn't Broken)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)

Welcome to another Weird Q&A, where I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).If you like these episodes, send me a text message!Today's questions:Can you lose weight by eating 'negative-calorie' foods that require more energy to digest than they contain? Can you 'shock' your muscles into growing by changing your workout routine every week?Does eating late at night cause you to gain more fat compared to eating the same meal earlier in the day? 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)

Have your muscle gains stalled? Do you struggle to build muscle as fast as others despite your best efforts in the gym?Philip (@witsandweights) connects with anatomy expert Justin Cottle to dive deep into the cellular world of muscle hypertrophy. You'll learn why some people build muscle faster, what happens inside your muscles as they adapt to strength training, and how understanding these processes can unlock your muscle-building potential. If you want to go beyond the surface level and truly understand how to build muscle efficiently, this is for you.Justin Cottle, a former lab director at the Institute of Human Anatomy, returns to the show to break down the science of muscle fibers, the role of protein synthesis, and how our genetics influence muscle growth.🔔 Make sure to hit “follow” to be notified of more episodes like these!Today, you’ll learn all about:2:02 Cellular differences between hypertrophied and untrained muscle3:37 Breaking down muscle fibers and tissue layers7:15 Fast-twitch vs. slow-twitch muscle fibers10:03 The role of protein and amino acids in muscle growth15:30 The connection between carbs and glycogen storage20:22 The three types of muscle tissues24:18 Eccentric vs. concentric contractions and training28:48 Training variation and breaking through plateaus32:44 Genetic variability in muscle fiber composition36:43 Mechanisms beyond individual fiber growth (e.g., hyperplasia)39:09 The importance of rest and recovery for hypertrophy45:30 Role of muscle damage in hypertrophy 49:34 Practical strategies and training methods for lifters52:21 Advancements in muscle growth science55:50 Where to find Justin56:24 OutroEpisode resources:Youtube: @thedissectionroom Substack: @thedissectionroom Instagram: @realjustincottleLearn anatomy faster: kenhub.comRelated episode:How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle | Ep 177Support 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)

"You don't need to restrict your diet to lose fat."How many times have you heard that? Yet you're still not seeing results.Here's the truth: some level of restriction in your diet isn't just helpful – it's essential for achieving your fat loss goals. But it's not about cutting out entire food groups or following a rigid meal plan.Learn how the engineering concept of Design of Experiments (DOE) reveals why smart restrictions actually work better for sustainable fat loss. You'll discover how to create a flexible, effective nutrition plan without feeling deprived or overwhelmed.Rethink everything you know about dietary restrictions and learn how to engineer your perfect fat loss strategy.To support the show, please take a moment to leave a 5-star rating and review (links for Apple and Spotify). It helps others discover the podcast and lets us know what content resonates with you. I will give you a shout-out on a future episode!Main Takeaways:Design of Experiments provides a framework for approaching nutrition systematicallyReasonable restrictions act as helpful guidelines, not rigid rulesThis approach allows for flexibility while still moving you toward your goalsBy gathering data and making informed adjustments, you can optimize your nutrition over timeMentioned in Episode:Try MacroFactor for free with code WITSANDWEIGHTSMy 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024Support 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 having trouble staying motivated with your fitness goals? Do you start strong, only to lose momentum after a few weeks? Are you wondering why discipline and willpower never seem to be enough?Philip (@witsandweights) dives into the psychology of motivation and the hidden forces that drive our behaviors. You’ll learn why relying on willpower isn’t a sustainable strategy and discover seven types of motivation to help you stay on track long-term. From internal motivators like intrinsic enjoyment to external motivators like social support, Philip covers how to identify your primary drivers and create an environment that fosters lasting motivation. Whether you're just starting your fitness journey or looking to reignite your passion, this gives you the tools to build systems for success that don’t depend on fleeting discipline. Find out how to use multiple sources of motivation to crush your goals without relying on willpower alone.📋 To learn how to reframe your goals and implement them, even when you’re not “motivated,” so you can finally be consistent with your fitness and nutrition, join my email list here or at https://witsandweights.com/email and reply to ask for my “Action-Oriented Goals” guide.Today, you’ll learn all about:1:19 Holly's (listener) question2:29 Why willpower isn’t enough for long-term motivation4:15 Seven types of motivation explained9:00 A client's story about motivation14:14 How to identify your primary motivators17:10 Tips for creating a motivating environment19:15 How action can spark motivation and using the "motivation wave"22:04 OutroEpisode resources:Join my email list here or at https://witsandweights.com/email and reply to ask for my free “Action-Oriented Goals” guide.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)

We're answering 2 questions from the Wits & Weights Facebook group:Should I lower my protein to get more carbs (or vice versa), especially during a muscle-building phase?Does creatine really make much of a difference for performance and muscle growth if you're at least 80% dialed in with everything else?Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!Have you ever wondered how balancing protein and carbohydrates while in a caloric surplus can impact your muscle growth and workout performance? This episode tackles that burning question as we explore the delicate dance between medium and high protein levels and what it means for muscle protein synthesis, satiety, and recovery. Whether you're using the Macrofactor app or simply curious, learn how to maximize gains while balancing protein and carbs for the best balance between muscle growth, recovery, and performance.We also dive into creatine supplementation, discussing its potential benefits both inside and outside the gym.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)

Allan Misner, a fitness expert and host of the 40 Plus Fitness Podcast, shares his journey and insights on transforming health after 40. He breaks down the five critical stages of fitness, emphasizing the importance of mindset shifts and sustainable practices. Allan discusses navigating challenges, balancing workouts, and developing long-term visions for health. Discover how to redefine your fitness journey with practical strategies and motivation techniques tailored for midlife success!

Are you training for the wrong outcome?Are you working hard, going to the gym, but things aren't quite lining up for your physique and body composition goals?Imagine a fitness plan where every effort counts, and nothing is wasted. Learn how the Critical Path Method (CPM) explains why bodybuilders and marathon runners have such contrasting approaches and how you can determine where on that spectrum YOUR goals are so you can save time and be more efficient with your fitness.Discover:How to identify your fitness "critical path"Why doing less can often lead to better resultsHow to eliminate time-wasting exercises from your routineThe power of laser-focusing on what truly matters for your goalsWhether you're aiming to build muscle, lose fat, or improve endurance, this episode will help you optimize your training for maximum results with minimum wasted effort.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. Main Takeaways:The Critical Path Method reveals why different physique goals require different training approachesFocusing on your "critical path" activities can accelerate progress while reducing overall workloadRegularly reassessing your critical path is key as your fitness journey evolvesEliminating wasteful and unnecessary activities is often as important as adding the RIGHT activities to your plateSupport 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)

Is your metabolism holding you back from achieving your fitness goals? Do you ever wonder why your progress slows down despite your best efforts? Why do some people seem to burn more calories than others, even at rest?Philip (@witsandweights) uncovers 7 surprising facts about your basal metabolic rate (BMR) that will completely change how you think about fat loss, energy, and fitness. You'll discover how factors like body composition, organ size, and even athletic habits play a huge role in your metabolism. From the truth about aging and its impact on BMR to debunking myths about metabolic adaptation, you'll learn practical insights to help you work with your body's natural processes and achieve better results. Whether you’ve been feeling stuck or frustrated, understanding your BMR might be the key to unlocking your fitness goals.🎞️ To learn how to download and setup MacroFactor for free so you know your exact metabolism for any body composition goal, watch this video or go to https://youtu.be/HTOmVtR9UZw (don’t forget to use code WITSANDWEIGHTS to try it for free!)Today, you’ll learn all about:2:48 Fact 1: The wide range of normal BMRs5:34 Fact 2: How organ size impacts BMR7:22 Fact 3: Allometric scaling of metabolism9:11 Fact 4: Athletes' secret metabolic advantage13:11 Fact 5: How BMR changes with age14:35 Fact 6: Metabolic adaptation during fat loss18:07 Fact 7: BMR and PCOS misconceptions21:20 OutroEpisode resources:The MacroFactor BMR SeriesRelated Episodes:Bigger Isn't Always Better for Strength or Metabolism (Scaling Laws) | Ep 195Carbs Aren't the Problem (Keto, Paleo, Bioenergetic, and Pro-Metabolic Diets) | Ep 224Support 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)