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

Join our free Facebook community at facebook.com/groups/witsandweights--Tired of the inflammation fear-mongering? Stop obsessing over "toxic" foods and learn what actually drives chronic inflammation in your body.While fitness influencers point fingers at gluten, seed oils, and nightshades, the real culprits are hiding in plain sight... and they're not what you think.This episode dismantles the myths surrounding inflammation and reveals the true drivers of this misunderstood health concern. While we're scrutinizing ingredient labels and avoiding specific foods, the actual causes of chronic inflammation are hiding in plain sight... and they have little to do with what's on your plate.Discover how to engineer an anti-inflammatory lifestyle using systems thinking instead of food perfectionism.Main Takeaways:Acute vs. chronic inflammation are completely different systems requiring different solutionsThe #1 driver of inflammation isn't foodsOne organ functions as your body's natural anti-inflammatory pharmacySpecific lifestyle factors matter more than eliminating specific foodsWestern dietary patterns drive inflammation, not individual ingredientsEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS - Apple/iPhone or Google/AndroidTimestamps:0:00 - The inflammation myth 2:16 - Acute vs. chronic inflammation 3:39 - The real drivers of inflammation 5:31 - Why specific foods don't matter 8:42 - Engineering an anti-inflammatory lifestyle 12:13 - The anti-inflammatory organ you can develop 14:47 - Systems approach to inflammationSupport 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)

Grab your free Menopause Fat Loss Over 40 Guide to get the complete evidence-based strategy for navigating fat loss during this transition--Struggling with unexplained weight gain during perimenopause or menopause? You're not alone, and it's not just "hormones and aging."The menopause transition triggers a perfect storm of metabolic changes that go well beyond simple hormone fluctuations. Research shows us that during a specific 3.5-year window, women experience accelerated fat gain and muscle loss that can dramatically alter body composition, even when the scale barely moves (though in many cases it does and you seem to always gain weight).Learn the real science behind why your body composition changes during this transition (including the surprising protein leverage effect that's sabotaging your efforts) and discover evidence-based strategies that actually work to improve your body composition and support fat loss.Main Takeaways:The menopausal transition uniquely accelerates fat gain and muscle loss in a specific 3.5-year window (it's not just normal aging)Body composition can shift dramatically even when the scale doesn't move (you lose muscle while gaining fat, especially belly fat)The "protein leverage effect" drives overconsumption when muscle protein breakdown increases your appetite for proteinFSH (follicle-stimulating hormone) affects metabolism independently of estrogen, starting before estrogen significantly declinesStrategic lifestyle, nutrition, and training adjustments can prevent or reverse these changesEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS - Track your food and let the app calculate your metabolismLifting Weights vs. Hormone Replacement Therapy (HRT) for Fat Loss Over 40 | Ep 278Timestamps:0:01 - Why the scale keeps creeping up and jeans keep getting tighter 2:50 - Body weight vs. body composition 6:45 - Beyond estrogen (the role of FSH in metabolism) 9:27 - The protein leverage effect (affects overeating) 12:17 - Menopause myths (age and inevitable weight gain) 16:45 - 5 evidence-based solutions 18:22 - This 1 behavior gives you more confidence and control 21:32 - The role of chronic stress in exacerbating metabolic changes 24:42 - Reframing the menopause transition as an opportunitySupport 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)

Can walking alone get you to your fat loss goals? Should you tweak your nutrition on heavy lifting days versus lighter training sessions?This bonus Q&A episode tackles two questions in the Wits & Weights Facebook group in our monthly #AskPhilip live.Jasmine asked: “How long can I keep losing fat with walking alone, and how do I ease into strength training without tanking my energy or hormones?”John asked: “On heavy deadlift days, should I eat more fats or protein instead of carbs to recover better?”Tune in to find out the answers.And join our free Wits and Weights Facebook group to ask your question for the next Q&A!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)

Get your free Muscle-Building Nutrition Blueprint to optimize your diet and tracking so you have the energy and recovery to maximize your lifting–Why did your strength gains stall, and what can you actually do about it? Are you overtrained or just under-recovered? And when is it time to change the program, not your goals?I’m joined by Nick Delgadillo, CEO of Starting Strength Gyms and host of the Stronger Is Better podcast. We break down what really causes lifters to hit that dreaded wall after the novice phase and how to break through it with intention and sustainability. Nick explains why small tweaks, not full overhauls, are key to continued gains and how your form, food, and follow-through matter more than fancy programs.Today, you’ll learn all about:2:38 – The psychology of the post-novice wall5:25 – Why recovery outside the gym matters10:23 – Novice vs. intermediate isn’t black and white13:11 – How to troubleshoot your progress17:21 – Three-part self-check before changing programming28:26 – Training through tendon pain safely34:59 – Returning to strength after surgery50:15 – How mindset shapes long-term success53:20 – Starting Strength Gyms and the future of liftingEpisode resources:Starting Strength PodcastStronger is Better Podcast on Spotify / Stronger is Better Podcast on AppleWebsite: startingstrengthgyms.comInstagram: @liftfightwin 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)

Grab your FREE Nutrition 101 Guide for Body Composition to build a flexible, evidence-based approach to eating that supports your physique goals without restriction or dogma:https://www.witsandweights.com/free/nutrition-101-guide--The carnivore diet community claims fiber is unnecessary, even harmful. But what does the science actually say?Learn why fiber does far more than "keep you regular," how eliminating it affects everything from muscle building to longevity, and how to make evidence-based decisions about fiber intake for your goals.Main Takeaways:Fiber produces short-chain fatty acids that reduce inflammation and enhance muscle protein synthesisGoing zero-fiber may provide short-term symptom relief but creates long-term health risks (15-30% higher disease rates)The carnivore claims about fiber being "non-essential" ignore massive benefits for satiety, hormones, and gut healthSmart approach: Address root causes of digestive issues rather than eliminating all fiber permanentlyRelated Episode:The Blue Zone Hoax (and Other Diet Myths That Won’t Make You Live Longer) | Ep 330Timestamps:0:01 - The fiber war (Carnivore vs. mainstream nutrition) 4:30 - What fiber actually does beyond BMs 5:51 - How fiber affects muscle building and hormone production 8:33 - The carnivore honeymoon period and what happens long-term 11:56 - Gut bacteria changes and health consequences 14:58 - Debunking carnivore claims about fiber 19:53 - 15-30% lower all-cause mortality with higher fiber 21:37 - How to optimize fiber intake 24:56 - The surprising link between gut bacteria and protein synthesis for building muscleSupport 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)

Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question--Tired of hearing "spot reduction is impossible" while still struggling with stubborn belly fat, love handles, or other problem areas?Spot reduction (the idea that you can target specific fat deposits through isolated exercises) has long been dismissed as physiologically impossible. Yet many of us continue desperately doing endless crunches hoping to melt away belly fat, or countless tricep exercises trying to slim our arms. The frustration of seeing minimal results leads many to either give up or search for increasingly exotic solutions.So...is there a way to actually "spot reduce" after all?Discover why the traditional approach fails and the 3 factors that actually create the results people want from spot reduction (hint: it's not targeting those areas directly).Main Takeaways:Recent research suggests limited spot reduction might be possible, but it's not the solution to stubborn fatStubborn areas have more alpha-2 adrenergic receptors and poor blood flow, making them resistant to fat lossReal "spot reduction" happens through strategic muscle building and fat loss cycles over years (not weeks or even months)You can't sculpt a pebble, but you can sculpt a boulder - build the foundation firstRelated Episodes + Resources:Your Very First Cut (Lose 10-30 Pounds of Fat) | Ep 197The 3+3 Model of Optimal Fat Loss | Ep 326Grab your FREE Muscle-Building Nutrition BlueprintTimestamps:0:01 - Stubborn belly fat and "trouble areas" 4:14 - New research on limited spot reduction 6:17 - Why stubborn fat is actually stubborn 7:45 - Common mistakes when targeting problem areas 10:50 - The real way to "spot reduce" 11:34 - Factor #1: Building the foundation (you can't sculpt a pebble) 14:00 - Factor #2: Strategic fat loss phases vs crash dieting 16:19 - Factor #3: Time and patience (the 90% psychology factor) 18:22 - Why muscle building is the game changer 20:13 - How your body becomes a fat-burning system 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 Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!–How do you know what’s actually in your protein bar? Could sweet potato be the secret ingredient that changes the game?I had a conversation with Tony and Lori, the husband-and-wife team behind Muscle Up Bars, the protein bars born from a dream and built for real performance. We talk about what sets their bars apart in a crowded market: a clean ingredient list, balanced macros, and the power of simplicity. Whether you’re a CrossFitter, busy parent, or just someone trying to fuel smarter, this will help you understand what to look for in your supplements and why quality matters.Today, you’ll learn all about:2:29 – Dreaming the first recipe5:00 – Why sweet potato is the star9:11 – Breaking down the sugar-to-protein ratio13:16 – Why texture makes it taste real20:32 – Disrupting the market with simplicity23:02 – When and how people use the bars26:28 – Scaling up without selling out39:15 – Handwritten notes and customer love49:32 – OutroEpisode resources:Website: muscleupbars.comInstagram: @muscleupbars 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 Wits & Weights Facebook Group for evidence-based support and community, plus live Q&As and exclusive content--Learn about one of the biggest nutrition hoaxes of our generation - the famed Blue Zones, where people supposedly live extraordinarily long lives due to their traditional diets and lifestyles.When demographer Dr. Saul Justin Newman examined the data behind these celebrated longevity hotspots, what he discovered was shocking. Those regions with the most reported supercentenarians (people over 100) weren't the healthiest places. They were areas with poor record-keeping, poverty, and weak documentation systems. What's going on?You'll also discover how regions celebrated for plant-based eating actually consume meat daily, and get a data-driven framework for spotting diet deceptions.Main Takeaways:Blue Zone supercentenarian claims are largely based on fraudulent data and poor record-keepingMany "plant-based" Blue Zone regions actually consume animal products dailyExtraordinary health claims require extraordinary evidence - use the 5-point framework to evaluate nutrition adviceReal longevity factors are simple and well-established by the evidence without the need for "secrets," supplements, or hacksTimestamps:0:01 - The Blue Zone data fraud 8:17 - The plant-based diet deception in Blue Zones 10:10 - Other diet myths: alkaline diets, detox cleanses, dietary extremism 14:20 - 5-point framework for spotting nutrition nonsense 25:53 - What actually contributes to healthy aging 29:05 - Healthspan vs. lifespanSupport 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)

Register FREE for today's live workshop on Progressive Overload by joining Wits & Weights Physique University (WWPU). Get your first 2 weeks free, including today's free training, this month's challenge, and all the other goodies to help you lose fat, build muscle, and build your ideal physique:http://witsandweights.com/physiqueWe're announcing this month's podcast review giveaway toward the end of the episode. Just send me an email to claim your prize!--Understanding how to increase weights, sets, reps, and/or effort based on your training level and program type is crucial to get the most out of your training.Progressive overload gets confused because of the term "overload" when it's really about working within current capabilities to challenge yourself and progress over time.Our bodies are incredibly adaptive machines.They quickly get used to whatever stress we put on them... and then stop changing unless we intelligently modify that stress.That's why I'm dedicating our next Physique University live coaching call to the science of progressive overload, which is the missing link for most lifters in their 40s and beyond who feel stuck.Today (Tuesday June 3, 2025) at 1pm Eastern (replay will be available to everyone who signs up), I'm breaking down exactly when to:Add weight to the barIncrease repsAdd more setsPush closer to failureYou can get this training (including the replay and everything else in Physique University) free for your first two weeks when you join now.You'll get immediate access to the private community, your personalized nutrition plan, workout programs designed for real progress, and Tuesday's live call on progressive overload.===> Click here to join WWPU and claim your free 2-week trialSupport 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 WWPU (Wits & Weights Physique University) to get a tailored nutrition and training system to lose fat and build muscle (at any age) - first two weeks free:https://witsandweights.com/physique--"You're too old to build muscle." "With injuries like that, you should stop lifting weights." Have you heard these discouraging statements from doctors, trainers, or well-meaning friends, either yourself or older adults in your life?We are shattering these harmful myths through the journey of my client Beth, who at 68 years old is successfully building muscle despite dealing with a significant shoulder injury.If you've been told that age means you can't build muscle anymore or that injuries mean you should abandon your fitness goals, this episode will change your perspective.Beth reveals exactly how she's adapting her training around medical limitations, why prioritizing muscle growth before fat loss has been revolutionary, and the specific techniques allowing her to gain muscle despite challenges that might sideline others.Main Takeaways:Why building muscle is not only possible but essential after 60How to adapt training around injuries without sacrificing progressThe mindset shift needed when transitioning from years of dieting to muscle buildingWhy strength training becomes more important, not less, as we ageHow to balance strength training with other activities like cyclingTimestamps: 0:01 - Building muscle after 60 despite shoulder injuries  4:50 - History with "traditional" dieting (Weight Watchers, Nutrisystem, etc.)6:53 - How thyroid medication changes affected her metabolism 15:49 - Dealing with shoulder injuries (SLAP lesion and rotator cuff issues)19:21 - Training modifications for shoulder limitations 24:44 - Psychological benefits of being strong at any age 26:56 - How she gained mostly muscle and dropped body fat without having to lose weight 31:01 - How strength training enhances her cycling performance 35:02 - Strategies for balancing strength training, biking, and recovery 46:54 - Advice for older adults hesitant about strength training 47:58 - Beth's 94-year-old mother who lifts weightsJoin WWPU (Wits & Weights Physique University) free for 2 weeks!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)