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

Dr. Joe Klemczewski, known as the godfather of flexible dieting, brings his extensive nutrition expertise to the discussion. He highlights the balance between macro tracking and intuitive eating, stressing that flexibility can lead to better long-term success. The conversation addresses overcoming rigid dietary habits and the psychological aspects of dieting. Joe explains how personalized coaching is crucial for achieving health goals while recognizing individual challenges. Listeners will also learn about strategies for hard gainers and the significance of effective science communication in today's diet discussions.

Does fat loss feel harder than it needs to be? Do you experience energy crashes throughout the day, maybe even constant hunger? What if I told you there's a simple addition to your diet that could solve most of these problems?No, it's not protein... it's a nutrient that often overlooked yet found in many delicious foods.Today, we're taking a concept from chemical engineering called buffer systems and showing you why this nutrient works the same way in your body. By adding this in, you can optimize your fat loss, stabilize your energy, and improve your overall health. In this episode, you'll learn:The five key ways THIS nutrient acts as a nutritional "buffer" in your dietWhy increasing its intake could accelerate your fat loss effortsPractical tips for incorporating more of it into your mealsTo get your free copy of the guide mentioned in the episode (with full lists of foods sorted by how much of this nutrient they contain)... join my FREE mailing list at https://witsandweights.com/emailMain Takeaways:One nutrient acts as a "buffer" to help maintain stability in nutrient absorption, energy levels, and digestionThis nutrient stabilizes optimizes fat loss by mitigating hunger and spikes in blood sugar, thus avoiding late day energy crashes!You can set targets and track your intake of this nutrient using MacroFactor (try it for free with code WITSANDWEIGHT).Related Episodes:Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin CottleThe Hidden Brain in Your Gut Might Be Controlling Your Cravings with Dr. William Ferro | Ep 205Ep 151: The Surprising Link Between Gut Health, Fat Loss, and Body Composition with Josh DechSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 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 trying to eat healthy, but your family’s eating habits are making it difficult? Are you constantly torn between reaching your fitness goals and keeping your loved ones happy? If navigating mealtime feels like a struggle between your ambitions and their preferences, you’re not alone. Philip (@witsandweights) explores the common dilemma of trying to eat healthy when your family doesn’t share the same goals. Inspired by a listener question from Colton Y., Philip shares practical strategies for staying on track with your nutrition while maintaining harmony at home. Whether you’re dealing with a spouse who loves junk food, picky kids, or traditional calorie-laden family recipes, he offers three powerful strategies to help you. You’ll walk away with actionable tips that empower you to pursue your health goals without feeling isolated or causing friction at home.🤝To get support and ideas from like-minded people who DO want to be healthier and more fit, join my free Wits & Weights Facebook group at https://www.facebook.com/groups/witsandweights Today, you’ll learn all about:2:49 The importance of a supportive community4:06 Defining “healthy eating” and the personal nature of health journeys6:52 Strategy 110:37 Strategy 2 14:55 Strategy 317:13 Revisiting strategies with specific examples for real-life situations25:02 The ripple effect of your healthy choices on your family’s behavior27:49 OutroSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 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 heard that diet soda is harmful or causes weight gain? What if we told you it might actually help in your fat loss journey? Philip (@witsandweights) dives deep into the controversial world of diet soda with his friends Dustin Lambert and Dwayne Ulrich from the Working Weights LLC podcast. They’ll explore how these fizzy, zero-calorie drinks can fit into a smart nutrition plan, debunk myths about artificial sweeteners, and examine the surprising health benefits of diet soda. Dustin Lambert is a seasoned strength and nutrition coach with over a decade of experience. Dustin specializes in helping clients with metabolic syndrome. As a co-host of the Working Weights LLC podcast, he translates complex nutrition research into practical advice, breaking down health and fitness trends with clarity and humor.Dwayne Ulrich is the “everyman” co-host of the Working Weights LLC podcast. Dwayne offers a relatable perspective on health and fitness. His diverse background includes roles as an educator, coach, firefighter, police officer, and x-ray technician, making him a valuable voice in the fitness community.📨To learn more about flexible dieting so you can enjoy whatever you want (including diet soda), join my FREE mailing list at https://witsandweights.com/email Today, you’ll learn all about:2:30 The scary things about diet soda6:14 The benefits of diet soda9:23 Is diet soda cancerous?13:02 The composition and differences of sweeteners17:43 Myths about diet soda and weight gain27:53 Drinking diet soda for enjoyment32:19 Diet soda and blood sugar47:48 Diet soda and cardiovascular health52:28 Caffeine in diet soda1:00:54 How to connect with Dustin and Dwayne1:01:40 OutroCheck out these related episodes on the Working Weights LLC podcast:Sweet Talk: Decoding the World of Artificial SweetenersThe Artificial Dye DebateIs coffee bad for your health? Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 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 your personal spaces getting in the way of consistency with your nutrition or training?Learn about how the 6S method from engineering can make it much easier to achieve your goals. You can transform your kitchen and gym into powerful allies by reducing friction. It's about making small yet impactful changes.What is 6S?SortSet in orderShineStandardizeSustainSafetyListen to the episode for a definition and some examples for each!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:Your environment plays a crucial role in your fat loss success, often more than willpower alone.The 6S method (Sort, Set in Order, Shine, Standardize, Sustain, Safety) can be applied to optimize your spaces for fat loss, making healthy choices easier and more consistent.Small, strategic changes to your environment can lead to big improvements in consistency and results by reducing decision fatigue.Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 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)

Eat these five superfoods and lose 20 pounds by next week! Grabs your attention, doesn't it?It's the kind of promise that floods our social media feeds, beckoning us with the allure of quick, effortless weight loss or other results. Are you tired of falling for these? Why do they never deliver and are you ready to do what actually works?Philip (@witsandweights) debunks the biggest myths in the fitness industry and reveals how to achieve real, lasting results with a sustainable approach. He discusses why these magic bullet approaches fall short and can be harmful. He shares strategies for navigating the misinformation that clutters our social media feeds, from focusing on fundamental principles to understanding the importance of personalization in fitness and nutrition. By the end of this episode, you'll have the tools to become a more discerning consumer of fitness content, ensuring that you stay on the path to real, lasting results.📨To learn more about the silly claims in the fitness industry that just aren’t true and what to do instead, join my FREE mailing list at https://witsandweights.com/email.Today, you’ll learn all about:3:57 The appeal of quick fixes5:50 The truth about detox teas and quick weight loss6:56 Debunking the 10-minute ab workout myth8:26 The keto craze and other diet fads11:30 Recognizing oversimplified, unrealistic promises15:54 Five strategies for navigating fitness misinformation23:24 The evolving nature of fitness26:34 Final thoughts on sustainable fitness approaches27:19 OutroEpisode resources:Download Boostcamp for free and access 70+ evidence-based workout programs.Related episodes:7 Biggest Fitness & Nutrition Myths Busted After 200 Episodes (According to Listeners) | Ep 200The Perfect Meal Plan | Ep 112Mike Matthews on Energy Balance, Training Volume, and Priorities for Novice and Intermediate Lifters | Ep 94Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 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)

If you're feeling stuck with your training, overwhelmed by conflicting data from your wearable, or worried about regaining weight after a big cut, in today's bonus Q&A you'll get the answers you're looking for.Philip answers 3 questions about optimizing nutrition to combat overtraining, using the right food logging tools (it's not just about tracking), why Apple Watch and other wearables are terribly inaccurate for calories burned, and how to avoid binging after a cut when you're back at maintenance.These questions were asked and answers in the (free) Wits & Weights Facebook group on a live Q&A:John is dealing with overtraining and wants to know how to recover, especially with limited sleep and high stress. He’s also curious about how to adjust his nutrition for optimal recovery.Kim is concerned about the discrepancy between her husband’s Apple Watch calorie burn estimates and what MacroFactor is showing, and she’s looking for clarity on which data to trust.Josh is nearing the end of a big cut and is worried about post-cut binges and rapid fat gain. He’s seeking strategies to transition smoothly to maintenance and avoid regaining the weight he’s lost.📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!Main takeaways:How to recover from overtraining when sleep is limited and stress is high.Why relying on wearable devices for calorie tracking might be misleading.The secret to avoiding post-cut binges and maintaining your progress.Resources mentioned:Get real-time answers to your questions and connect with like-minded individuals in our free Facebook group at https://www.facebook.com/groups/witsandweightsSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 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 struggling to lose weight despite trying every diet? Could your gut be secretly driving your cravings, mood, and performance? Are you ready to unlock the power of your "second brain"?Philip (@witsandweights) dives into the fascinating gut-brain connection with Dr. William Ferro, founder and CEO of Betr Health. They explore how your gut—the "second brain"—might be the secret to transforming your health, conquering cravings, and achieving your fitness goals. Dr. Ferro shares practical strategies to reset your gut, reduce inflammation, and take control of your food choices through personalized nutrition. He also highlights why it's not your fault if you're struggling with weight loss and how understanding your body's unique needs can make all the difference. Join Philip and Dr. Ferro for an in-depth discussion that could change your perspective on your diet, health, and fitness journey.📱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-minute call.Today, you’ll learn all about:1:30 The role of the gut microbiome in genetic expression4:18 The enteric nervous system and its significance6:32 The bidirectional relationship between the gut and brain9:27 How gut health impacts metabolism and performance15:31 Personalized nutrition and elimination diets28:04 Dr. Ferro’s approach to reducing inflammation30:44 The benefits of fermented foods and fiber for gut health36:20 Sugar and artificial sweeteners in your diet40:24 Gut health and autoimmune conditions42:35 The role of strength training in gut health and overall fitness44:47 How pets can positively (or negatively) affect your gut47:06 The question Dr. Ferro wanted Philip to ask him49:50 Where to find Dr. Ferro50:28 OutroEpisode resources:Dr. Ferro's website: betrhealth.comQuacks and Hypochondriacs PodcastRelated episode:The Dark Side of GLP-1 Weight Loss Drugs (Ozempic, Mounjaro, Zepbound) with Amy Wilson| Ep 183Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 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)

Just eat more food and you'll lose the weight!This advice has been floating around the fitness industry for years and it still persists. Today, we are going to use an engineering concept called the Iron Triangle to show why this idea doesn't hold up.What looks like "eating more" might actually be your first step toward effective fat loss, but not for the reasons you might expect.To learn more about losing fat sustainably, join my FREE mailing list at https://witsandweights.com/emailMain Takeaways:The Fat Loss Iron Triangle (Energy, Sustainability, Speed) reveals why "eat more to lose weight" advice often fails. You can't optimize all three factors at once.Accurate calorie tracking is crucial. Many who think they're undereating are actually consuming more than they realize, leading to stalled progress.Sustainable fat loss requires finding your personal balance within the Iron Triangle, prioritizing consistent, moderate progress over extreme measures.Episode Mentioned:Your Very First Cut (Lose 10-30 Pounds of Fat) | Ep 197Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 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 the fear of getting bulky holding you back from lifting heavy weights? Are you confused by all the mixed messages about how strength training affects a woman’s body? Do you wonder if strength training will give you that lean, toned look or make you bulk up?Philip (@witsandweights) shatters the myths and uncovers the truth about how lifting really impacts your physique. Whether you’re aiming for a lean, toned look or worried about bulking up, he sets the record straight and empowers you to lift with confidence.Philip breaks down the science of how lifting weights impacts women’s bodies. He explains how muscle growth, when combined with proper nutrition, actually contributes to a leaner, more defined look. Philip also addresses the role of cardio in your training regimen and offers tips for balancing it with strength training to optimize your results. If you're ready to transform your physique and boost your confidence, this is a must-listen!📩 To learn how to balance cardio and lifting, a weird little trick to burn more calories from cardio, and a sample weekly training plan to combine lifting and cardio for maximum results and recovery, join my FREE email list and ask for my “Cardio for Lifters” guide: https://witsandweights.com/email Today, you’ll learn all about:2:41 Listener question about lifting and body composition5:10 Muscle growth and body changes8:10 Eating for muscle gain without adding excessive fat11:38 Peri or post menopause and RED-S13:57 How to efficiently incorporate cardio into your routine20:36 Muscle as a fat-loss acceleratorRelated episodes:My Stair-Step Fat Loss Process to Get Lean and RippedHow to Get More Fitness Results for Less Effort (The Pareto Rule)Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 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)