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

What if you could get FASTER results with your physique development by spending most of your time on something very few people put much energy into?What if spending less time goal-setting, researching, planning, and designing your training and nutrition routine could actually lead to BETTER results?Are you a perfectionist getting stuck in analysis paralysis or stubbornly being "consistent" but with a plan that's not working?Discover how focusing 70% of your time on THIS can lead to faster and more sustainable progress. We'll explain why traditional approaches often fall short and what to do instead, inspired by engineers who design complex systems.And you can do it without feeling overwhelmed, ensuring you reach your goals with greater ease and sustainability.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.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 you tired of endless yo-yo dieting or struggling to get through a fat-loss phase? What if there was a smarter way to get lean that works with your body and not against it?In today’s episode, Philip (@witsandweights) shares his personal stair-step fat loss process, designed to help you achieve your goals while dealing with life’s challenges, like recovering from an injury or sluggish metabolism. This approach not only supports better recovery and flexibility but also makes the fat loss journey more enjoyable. Philip breaks down the science and psychology behind it, explaining how it helps maintain metabolism and sustain long-term results without constant dieting struggles. He emphasizes that true transformation comes from thoughtful, well-engineered approaches that consider your body’s needs and limitations. By embracing this stair-step method, you can build lasting habits, improve your relationship with food, and achieve sustainable fat loss while living your life to the fullest.Get ready to rethink your approach to fat loss and discover a sustainable path to your dream physique, one step at a time.Today, you’ll learn all about:2:28 Personal story and surgery recovery10:44 Detailed explanation of the stair-step method16:26 Sustainability and flexibility of the method19:22 Implementing the stair-step method24:28 Benefits and psychological impact of maintenance phases27:39 Building better habits for lasting transformation 29:20 OutroEpisode resources:Book your free call with Philip so he can create your personal fat loss roadmapRelated episode: My 3 New Dieting Methods for Smarter, Easier Fat Loss | Ep 186Support 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 a woman over 50 looking to hit your fitness goals, get strong, and have fun along the way? Have you ever wondered how you can integrate fitness into your busy life without feeling overwhelmed?In this episode, Philip (@witsandweights) welcomes Pam Sherman, a fitness expert with 27 years of experience. Pam is passionate about women’s health and wellness, and today, she shares her insights on setting specific goals and the undeniable benefits of strength training. She also discusses practical strategies to fit fitness into a busy lifestyle for long-term success and the importance of building a supportive community. Plus, she shares an incredible story of how she recovered from a severe car accident and how it made her realize the importance of strength training.Pam’s journey in the fitness world started with running with her dad and discovering the joy of movement. Her philosophy, “Your health is your greatest wealth,” has guided her mission to empower women to prioritize their well-being. Pam emphasizes that it’s never too late to start, and with the right mindset and approach, you can build a healthier, stronger you.Join Philip and Pam as they explore how you can achieve your long-term fitness goals and feel confident in your body, regardless of age. Today, you’ll learn all about:2:01 Underrated advice for women over 50 3:56 Overcoming a serious car accident8:17 Integrating fitness into a busy lifestyle and handling physical limitations11:22 Why you should prioritize your health15:25 Importance of having a specific goal21:40 Benefits of strength training for longevity25:21 Strategies for achieving fitness goals28:44 Focusing on feelings vs. appearance31:51 Overcoming obstacles to fitness37:49 Role of community in fitness goals40:09 Men coaching women, women coaching men41:58 The question Pam wished Philip had asked44:09 Where to find Pam44:47 OutroEpisode resources:Pam's Instagram: pam_sherman1TikTok: @pam_sherman1 YouTube Channel: Pam ShermanSupport 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)

What if doing LESS is the answer to more results overall...your fitness, training, nutrition, and anything else going on in your life?Imagine achieving 80% of your fitness goals with just 20% of your efforts. Today is the first Wednesday episode where we apply engineering frameworks to evidence-based fitness. After all, engineers have made it their craft to optimize results with as few resources as possible through simple, elegant, and effective solutions.One such framework is the Pareto principle, also known as the 80-20 rule (not to be confused with the 80% whole foods "rule" for nutrition). This rule is a way to rebalance all the important but time-consuming things in your life so you can free up time, reduce stress, and STILL get the results you want.This episode will guide you through identifying the most impactful actions you can take in areas like strength training, nutrition, sleep, and stress management, so you can break through plateaus and optimize your time effectively.Join us as we kick off a new series that merges engineering principles with fitness strategies. We'll dissect how to evaluate your current efforts across various health areas, revealing where you might be overcommitted and how to reallocate those efforts for maximum results.You can now 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.Click to book a Rapid Nutrition Assessment while there are slots open this week.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)

Have you ever dreamed of running a marathon but felt it was impossible due to your weight or fitness level? Or that lots of cardio will kill your muscle and gains? Discover how Ben went from 280 pounds to qualifying for the Boston Marathon at 55 without losing muscle mass.In this episode, Philip (@witsandweights) interviews Ben Lewis, who began his fitness journey at 52, weighing over 280 pounds. Now, at 55, Ben has transformed his life, shedding over 100 pounds and improving his cardiovascular health while building muscle. Ben's remarkable story includes qualifying for the Boston Marathon, showcasing the potential of combining weight loss with muscle gain.Philip and Ben dive deep into the strategies that enabled Ben's incredible transformation. They discuss the importance of balancing nutrition, training, and physique goals, all while doing what you love. Ben shares insights on sustainable fat loss, hybrid training approaches, and the significance of setting realistic goals. He also emphasizes the role of mindset and consistency in achieving long-term success.Tune in to learn from Ben's journey and discover practical tips for reclaiming your health and fitness. Whether you're just starting or looking to refine your approach, this episode offers valuable lessons on balancing various aspects of fitness while maintaining a fulfilling lifestyle.Today, you’ll learn all about:1:35 What goes through Ben's mind during his workout4:49 Training for the Boston Marathon6:31 His fitness journey and weight fluctuations12:51 His fitness journey starting at age 5216:20 Lessons and motivations from his initial 2021 weight loss21:21 Tracking progress and managing the scale26:46 Maintaining a calorie deficit and recomposition30:51 Using the Physique Tracker (a WWPU tool)40:10 Hybrid training: balancing lifting and running53:05 Prioritizing performance vs. health57:31 What question Ben wished Philip had asked1:00:08 Advice for others on a similar journey1:03:48 How to connect with Ben1:04:40 OutroEpisode resources:Join our Facebook group to get the FREE physique trackerBen’s IG: @benelou_fitness 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 you over 40, juggling a demanding career, family responsibilities, and struggling to stay fit? Meet Jerry Bonanno, a 50-something family man who shed 36 pounds of fat and 5 inches off his waist without losing his hard-earned muscle or strength.Philip (@witsandweights) talks with Jerry about being over 40 and struggling to balance a demanding job, family commitments, and staying fit. Maybe you've been hitting the gym for years but still have difficulty nailing your nutrition, or the daily grind has taken a toll on your physical health. You're eager to reclaim your health, lose fat, and feel strong again, but the challenges seem overwhelming. Jerry reveals how he transformed his physique and reclaimed his health despite a hectic lifestyle. Tune in to hear his inspiring journey and practical tips that YOU can use to do the same.Today, you’ll learn all about:1:16 Jerry's discipline and training routine6:52 Managing aches and pains during training10:34 Jerry's motivation and health goals and why he worked with Philip14:32 Dietary experiments and sustainability18:12 Prioritizing his physicality to maintain a fulfilling life experience26:06 Reduce friction: Work hard and smart to achieve goals effectively29:14 The importance of tracking calories and protein intake34:54 Why Jerry came back for a second time39:53 Focusing on the process over the outcome46:05 Shifting to the carnivore diet49:21 Understanding personal data and adjusting nutrition51:52 Intuitive eating with tracking for a balanced approach54:31 High-frequency, low-volume weight training program without cardio57:17 Maintaining health and physique goals58:56 The question Jerry wished Philip had asked1:01:25 How to connect with Jerry1:02:02 OutroEpisode resources:Jerry’s IG: @thebasementapeRelated Episode:Ep 115: How Tony Lost 15 Lbs, 8% Body Fat, and Built Lifelong Strength with Barbell TrainingSupport 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 certain exercises are too risky for women, especially as they age?Today, we're challenging a common misconception in the fitness world: the idea that women should avoid loading their spine.Is this well-intentioned advice actually holding women back from building stronger, healthier bones? And what's the real key to maintaining bone density as we age?Let's break down the science and bust some myths in today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.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 you sick of counting calories but still want to shed fat? Is your metabolism stuck in slow motion? Do you want to lose fat but feel overwhelmed by complex diet plans?In this episode, Philip (@witsandweights) throws out the traditional calorie counting approach and dives into nonlinear dieting for fat loss. He argues that the stress of daily calorie restriction backfires, slowing your metabolism and making it challenging to stick with your diet. Nonlinear dieting offers a more flexible approach, allowing you to vary your calorie intake throughout the week or month. This can keep things interesting, prevent metabolic slowdown, and make fat loss more sustainable. Philip also discusses the benefits of nonlinear dieting. He shares three specific strategies you can use and emphasizes that these are just starting points. The key is to find a nonlinear dieting approach that works for you. So ditch the calculator and get ready to experiment with a more enjoyable path to your fat loss goals.Today, you’ll learn all about:2:19 The problem with the traditional approach to flexible dieting6:12 The power of nonlinear dieting 15:54 The 3 new creative dieting methods27:02 The mindset shift with nonlinear dieting29:19 OutroEpisode resources:Watch this video to download and setup MacroFactorLearn about Wits & Weights Physique UniversitySupport 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 ever wondered why, despite all your efforts, you're not seeing the results you want in your fitness?Today, we're exposing a sneaky little habit that's sabotaging your progress, whether you are aiming for fat loss, muscle gain or any other health goal. What is this progress-killing behavior and, more importantly, how can you overcome it to finally achieve the results you're after? Tune in to today's Quick Wits to find out the game-changing answer.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.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 seed oils really the evil villain they're made out to be? 😈Let's dissect this heated debate and clear the air. I'm responding to a scathing one-star review accusing me of being "anti-science" and in cahoots with Big Food (seriously, where are my checks! 🤑💵).Related episode about seed oils:→ Quick Wits: Seed Oils Aren't the ProblemI stand firm on my evidence-based approach, explaining why seed oils are not inherently harmful and highlighting the limitations of observational studies that can't establish causality. As for the science, feel free to refer to the multiple meta-analyses (like this and this) that show no link between seed oils / omega-6 and health issues (and some seem to support the opposite, that higher linoleic acid is associated with LOWER heart disease and mortality risk).We'll also shed light on how the real dietary culprits are often the excess calories, lack of nutrients, and high palatability in ultra-processed foods correlated with an unhealthy dietary pattern and overconsumption, rather than the seed oils themselves. My message?Focus on balanced nutrition and moderation within an 80/20 framework to truly prioritize your health. Shockingly "anti-science" isn't it? 😁🤯Tune in to hear me go after the haters in a not-too-scathing-but-just-right way and if you want to drown out the negative reviews...Click here to submit a 5-star review on Apple, one of the BEST ways to support the show! 🤩🙏 Last thing...Did you like this episode? Not so much? How about the new music? Shoot me a text with your opinions (or questions!) 👇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)