📲 Download your free Nutrition 101 Guide to Body Composition to master your nutrition plan for sustainable fat loss, muscle gain, and improved health, plus support your workouts, or go to witsandweights.com/freeCan the specific foods you eat transform your mental well-being? Does nutrition hold the key to unlocking mental resilience?Philip (@witsandweights) welcomes Dr. Sarah Ballantyne, a PhD researcher and New York Times bestselling author, to discuss the powerful relationship between nutrient-dense foods and happiness. They explain how specific food nutrients can boost mood and resilience in ways supplements cannot. Learn and discover easy strategies to add nutrient-packed foods to your diets, the benefits of a diverse intake, and why eating for abundance rather than restriction may be the key to physical and emotional well-being.Dr. Sarah Ballantyne is a scientist with a PhD in medical biophysics and an acclaimed author whose work focuses on the links between nutrition, immune health, and chronic disease. Her NutriVore framework encourages a balanced, nutrient-focused approach to food based on evidence, not restriction.Today, you’ll learn all about:2:45 Nourish beyond restriction8:13 Nutrients, happiness, and wellbeing13:39 Boosting mood and stress management18:52 Hidden compounds with big benefits22:35 Diversifying your plate for maximum nutrients31:57 Tips for making nutritious foods irresistibly flavorful41:24 Breaking from food fear and diet culture46:07 Insulin and nutrient diversity misconceptions49:41 The importance of increasing scientific literacy on nutrition55:24 OutroEpisode resources:nutrivore.com: Click “Join” to go to the free weekly newsletter (bite-sized information)TikTok: @drsarahballantyne Threads: @drsarahballantyne YouTube: @drsarahballantyne Instagram: @drsarahballantyne Facebook: fb.com/drsarahballantyne 📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

To build your best physique through proper exercise technique (including free form video checks!), join our free Facebook community at facebook.com/groups/witsandweightsAre you quick to abandon exercises that don't feel quite right? Maybe bench press bothers your shoulders, rows don't hit your back, or squats just feel unstable.The typical advice is to "just find another exercise." But before you give up on a movement that could be great for your goals, there's an engineering solution you need to try.You'll learn how the engineering concept of Tolerance Analysis reveals why small, systematic modifications can transform problematic exercises into some of your best movements - all while maintaining proper form principles.Discover how to methodically test exercise variations, know exactly which variables you can adjust (and by how much), and determine when modifications will work versus when you truly need a different exercise.Whether you're dealing with discomfort, poor muscle engagement, or exercises that just don't feel right, this episode gives you a systematic approach to optimize movements for YOUR body.Main Takeaways:Maintain fundamental movement principles while making small adjustmentsUse systematic testing to find the right variations for your bodySmall, precise modifications often make the biggest differenceKnow when to modify versus when to move on to different exercises📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

What if the key to maximizing your strength and muscle is based on how you vote?No, not for president or your local politicians, but between two important choices:Volume vs. IntensityLet's settle the long-standing debate: do you cast your “vote” for volume—stacking up work (reps, sets, tonnage, and skill development) to build a solid foundation? Or do you go all-in on intensity, focusing on heavy, high-effort lifts to push the envelope and increase your max force production?Main Takeaways:Volume and intensity are often seen as rivals in strength trainingA periodized approach lets you get the best of both worldsThe importance of “building a base” before pushing intensityHow to adapt volume and intensity for sustainable, long-term gains📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Are you curious about blood flow restriction (BFR) training but unsure how to get results? Or have you tried it and felt it fell short of expectations? Philip (@witsandweights) dives into a complete, practical guide to incorporating BFR training for maximum muscle growth. He breaks down the science and technique behind BFR, sharing tips on equipment selection, limb placement, and programming that ensure your BFR efforts pay off. Plus, he has a free, downloadable guide on BFR training with protocols, exercise examples, and templates you can start using today.💪 Download your free Blood Flow Restriction (BFR) Training guide or go to witsandweights.com/freeToday, you’ll learn all about:2:59 What is BFR training?6:40 Equipment and cuff setup for safe, effective BFR training11:58 Key mistakes to avoid and recommended rep protocol16:45 Integrating BFR as a supplement to heavy lifting20:45 Recovery benefits and advanced applications for BFR23:27 OutroEpisode resources:Download your free Blood Flow Restriction (BFR) Training guide or go to witsandweights.com/freeRelated episode:How Blood Flow Restriction (BFR) Builds More Muscle Using Less Weight (Nick Colosi)📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Are nagging injuries and joint pain holding back your progress in the gym? Are you concerned about lifting as you get older, or simply want to stay strong for life? Philip (@witsandweights) connects with Dr. Jordan Feigenbaum, a seasoned powerlifter, coach, and physician. Together, they tackle the reality of aging and training, providing practical strategies to help you build a resilient body that can stand the test of time. Whether you're new to lifting or an experienced lifter facing setbacks, this conversation will equip you with the tools and confidence to train intelligently for years to come.Dr. Jordan Feigenbaum is a powerhouse in the fitness and medical fields, holding an MD, and is ranked as one of the top 20 powerlifters worldwide. He co-founded Barbell Medicine, where he and his team integrate evidence-based practice with strength training, health promotion, and longevity coaching. Through his work, he has empowered lifters of all ages and experience levels to reach their goals with resilience and confidence.Today, you’ll learn all about:2:52 How to program for strength, injury prevention, and longevity in lifting8:38 Avoiding overuse injuries and common training pitfalls13:03 The role of variety in injury prevention20:27 Debunking myths about heavy lifting and joint health29:11 Understanding training load and soreness Vs. Injury39:13 Managing fatigue to train effectively for longevity43:54 Common causes of low-back fatigue and how to address it50:15 Maintaining strength, realistic goals as you age, and progressive loading56:19 OutroEpisode resources:Barbell Medicine podcast Instagram: @jordan_barbellmedicine/ X: @BarbellMedicine Threads: @jordan_barbellmedicine 📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Is that scoop of protein powder helping you build muscle, or is it just being wasted and turned into sugar and fat? Today, we're using the engineering concept of Input-Output Systems to bust this common protein myth and help you make informed decisions about your protein intake and supplements like whey and pea/rice powder.Listener Sara S. asked about claims that protein powder isn't used by the body and is instead converted to sugar and fat. Learn about the science of protein metabolism and explain why these claims don't hold up to scrutiny.Learn how to choose the right protein powder for your goals and why it can be a valuable tool in optimizing your overall nutrition strategy.To get your question answered on a future episode, send me a text message.Try 1st Phorm protein powder as mentioned on the episode.Main Takeaways:Your body is an efficient input-output system that uses protein powder (and any "extra" protein) in a very specific wayHigh-quality protein powders, especially whey, are highly bioavailable and can be just as good (or superior to) many whole-food protein sources for muscle protein synthesisWhen choosing a protein powder, there are specific objective elements you should look for rather than believing any particular marketing claimProtein powder can help optimize your overall nutrition by making it easier to meet protein goals and has a surprising benefit when building muscle in a gaining phase📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit?Philip (@witsandweights)  shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals. Philip breaks down four key areas that increase calorie burn. He’ll guide you through small, realistic steps like adding more protein, moving more throughout the day, and building steady habits that make a big difference over time.👥 To connect with other listeners who are applying these evidence-based approaches to their fitness journey, join our free Wits & Weights Facebook group here or search “Wits & Weights” on Facebook.Today, you’ll learn all about:5:23 Strength training for calorie burn8:25 Impact of NEAT on Metabolism10:37 Nutrition's role in metabolism12:15 Daily lifestyle activity boost14:34 Listener feedback on nutrition coaching15:01 Recovering from metabolic adaptation16:12 How sleep affects your metabolism18:03 Sustainable strength training tips19:27 Adding more steps easily28:07 OutroEpisode resources:Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/AndroidRelated episodes:7 Surprising BMR Facts (Your Metabolism Isn't Broken)How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!)📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you!In this completely unscripted, rambling bonus episode, you'll learn about:The importance of flexible, resilient systems over "perfect" plansHow recovery becomes more crucial than training volume after 40Current training approach using top set/back-off set programmingTransitioning from fat loss to a lean bulk phaseExperimenting with BPC-157 peptides for shoulder recoveryBalancing business, coaching, and family life with efficient systemsAnd if you're the type who likes to send birthday gifts to random strangers (just kidding, we're friends right?), here are 3 "levels" of gifts that I would be gosh-darnit over the moon to receive:Level 1: Tell someone about the podcastLevel 2: Leave a 5-star rating and review with AppleLevel 3: Share a screenshot of the podcast or you listening to the show and tag @witsandweights on IG, Threads, or Twitter/XI'll be happy to give you a shout out on a future episode it you leave a review and/or tag me!📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Are you an experienced lifter looking for new ways to boost muscle growth, improve recovery, and stay injury-free? Have you heard about blood flow restriction (BFR) training but aren’t sure how it can fit into your routine?Download a free BFR Training Guide here or at witsandweights.com/freePhilip (@witsandweights) welcomes Nick Colosi to break down how BFR can enhance muscle growth, speed up recovery, and take the strain off your joints—without sacrificing intensity. Nick explains the science behind BFR and shares real-world success stories from elite athletes like LeBron James and the USA Olympic weightlifting team, all of whom have used BFR to stay at the top of their game.Nick Colosi, founder and president of Smart Tools, has a doctorate in chiropractic and extensive training in sports rehab and performance. Since 2014, Smart Tools has been at the forefront of developing innovative BFR devices used by elite athletes across professional sports, including the USA Olympic weightlifting team. Nick’s mission is to make BFR training accessible, safe, and effective for everyone, from fitness enthusiasts to pro athletes.🧤 Get your own pair of safe, effective BFR cuffs at Smart ToolsToday, you’ll learn all about:2:01 How BFR fits into a traditional lifting routine4:25 Typical BFR workout structure8:59 Substituting BFR into your workout split11:45 Why lighter weights are essential for BFR success14:25 Comparing BFR for arms vs. legs20:55 Safety considerations and common mistakes23:12 Using BFR for recovery and DOMS relief29:19 Pro athlete success stories: LeBron and Olympic athletes36:18 What Nick wished Philip had asked 37:52 How to connect with NickEpisode resources:Smart Tools (anything you buy with this link supports the podcast) - https://www.smarttoolsplus.com/?sscid=91k8_q3zxr&Free Blood Flow Restriction (BFR) Training Guide📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

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 progress📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!