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

What are the common misconceptions about digestion and nutrient absorption? How does training sculpt your muscles, and what’s the hidden connection to your anatomy? Are you ready to discover the hidden dietary implications of your unique body variations? In this episode, Philip (@witsandweights) welcomes Justin Cottle, a former lab director at the Institute of Human Anatomy and a pioneer in using real human cadavers for public education. He is a content creator and writer of the Dissection Room, where he shares his unique perspective on human anatomy, health, and fitness.Justin discusses the digestive system's structure and functions, nutrient absorption, and hormonal effects. He also sheds light on the interplay between anatomy and exercise physiology, muscle hypertrophy, bone density, and neuroplasticity. Justin brings a fresh and intriguing perspective to human anatomy. He skillfully blends practical know-how with science, empowering you to make informed health decisions. His insights challenge and reshape conventional thinking about our bodies and their potential and redefine your understanding of your capabilities.Today, you’ll learn all about:1:56 How Justin’s interest in anatomy developed6:30 Digestive system structure and functions10:57 Nutrient absorption and hormonal effects17:24 Diet recommendation for the average active human20:26 How to approach hormone issues23:32 Hype vs factual health information28:08 Gut microbiome, dietary fibers, and diversifying your diet32:05 Anatomical variations and dietary implications40:02 Muscle hypertrophy and training impacts44:05 Interplay between anatomy and exercise physiology52:30 Bone density and nutritional support56:00 Neuroplasticity and exercise58:40 The fascial system and injury rehab1:03:02 Where to find Justin1:03:25 OutroEpisode resources:Youtube: The Dissection RoomSubstack: The Dissection RoomInstagram: @realjustincottleSupport 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)

Today, we're diving into the world of hypertrophy (that's science-speak for muscle growth) and uncovering one of the most powerful principles for packing on size: mechanical tension.Now, if you're a serious lifter or a student of the iron game, you've probably heard of Brad Schoenfeld. He's like the Yoda of muscle-building research, and his work has revolutionized our understanding of what it takes to optimize gains.One of the key concepts that Schoenfeld has championed is the idea that mechanical tension – the force that's generated when our muscles contract against resistance – is the primary driver of hypertrophy.But here's the thing: not all tension is created equal. To really maximize muscle growth, you need to be strategic about the way you apply that tension. And that's where Schoenfeld's research comes in.Learn about mechanical tension on today's Quick Wits!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.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)

Do you know how your thyroid turbocharges your metabolism? What can throw your thyroid off balance, and how can you reclaim control? Are you ready to supercharge your thyroid with easy-to-adopt lifestyle shifts?In this solo episode, Philip (@witsandweights) explores the intricate world of thyroid health and its impact on metabolism. He discusses the thyroid’s functions and the symptoms of hypothyroidism and hyperthyroidism and then identifies the root causes and triggers of thyroid dysfunction, providing a comprehensive understanding of this critical gland.Philip also shares practical, evidence-based strategies for supporting thyroid health, from lifestyle and nutrition adjustments to supplementation. Whether you’re battling hypothyroidism, Hashimoto’s, or hyperthyroidism, this episode will help move you in the direction of healing and optimizing your thyroid from the inside out.It's important to remember that the information shared in this episode is for educational purposes only and should NOT be considered medical advice. If you suspect an underlying medical or hormonal issue, it's always best to consult your doctor or medical practitioner. Tune in to discover how to boost your metabolism and get the body you deserve for your efforts. Don’t let your thyroid sabotage your health and fat-loss efforts any longer!Today, you’ll learn all about:4:00 What is the thyroid and its functions6:54 Symptoms of hypothyroidism and hyperthyroidism9:37 Identifying the root causes and triggers of thyroid dysfunction11:36 Lifestyle and nutrition adjustments to support your thyroid22:07 Supplements for thyroid support25:56 OutroEpisode resources:Get your FREE Heal Your Thyroid guideWatch this FREE video on how to setup MacroFactor and try MacroFactor FREE with my code 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)

Today, we're tackling a hot topic that's been causing quite a stir in the health and fitness world: seed oils. You know, those ubiquitous cooking oils like soybean, canola, and sunflower oil that seem to be in just about every processed food on the shelf.Now, if you've been following the latest diet trends, you might have heard some pretty scary claims about seed oils. Things like they're toxic, inflammatory, and even responsible for the rise in chronic diseases like obesity, diabetes, and heart disease.But hold up, let's take a step back and look at what the actual evidence says. Despite the fearmongering, the truth is that there's no compelling scientific data showing that seed oils are inherently harmful to our health.So, if seed oils themselves aren't the problem, what's really going on here? Find out in today's Quick Wits!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.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)

This conversation is from my appearance on Sue Bush’s Physique Development Podcast.Sue invited me on HER podcast to talk about why diets fail, flexible dieting, misunderstood fitness terms, and more. I shared my best tips for making food logging easier, how tracking your food and lifting weights are forms of self-care, what metabolic adapation really is vs. what it’s not, and the MOST important thing for your health.Enjoy my conversation with Sue Bush on the Physique Development Podcast!Episode ResourcesPhysique Development Podcast with Sue Bush Ep 171: Big Butts, Strong Butts, We Love Them All! How to Train Your Glutes with Sue BushSupport 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 big really beautiful? What's the connection between LDL and coronary disease? How can someone who looks healthy have high cholesterol? What's the key to optimal heart health?In this episode, Philip's (@witsandweights) special guest is Dr. Tiffany Di Pietro, a triple board-certified cardiologist, internal medicine specialist, and nuclear cardiologist. Dr. Di Pietro discusses the "Big Is Beautiful" movement, obesity, and heart health. She also discusses various topics, including monitoring health markers, understanding LDL and saturated fats, mental health, high cholesterol, weight loss, and more. She also shares best practices for nutrition and exercise.Dr. Tiffany Di Pietro graduated from Magna Cum Laude with a Bachelor of Science degree in Psychobiology at 19. She became the youngest graduate of the College of Osteopathic Medicine at Nova Southeastern University. Dr. Di Pietro is passionate about educating the public about health, nutrition, and disease prevention. Her approach to healthcare is infectious positivity, and the rule she lives by is: BE NICE. Today, you’ll learn all about:0:00 Intro3:03 Debunking heart disease myths and the importance of preventative measures6:07 What health markers should be monitored7:32 The importance of understanding LDL in preventing coronary disease12:36 Threshold for saturated fats, and measuring inflammatory markers17:57 The significance of calcium scores and fiber21:56 Resistance training for heart health, especially for women23:41 How much walking affects cardiovascular health26:37 The impact of mental health on cardiovascular well-being29:01 Typical causes of high cholesterol in people who appear to be healthy30:26 Is big beautiful and/or healthy?36:06 Advice for someone struggling to lose weight41:54 Dr. Di Pietro’s "be nice" philosophy 44:18 Does genetically elevated LDL in perimenopause predispose you to higher cardiovascular risk?45:41 Testosterone and cardiovascular health concerns49:52 What question did Dr. Di Pietro wish Philip had asked54:29 Where to find Dr. Di Pietro55:01 OutroEpisode resources:Dr. Di Pietro's IG:  @drtiffanydipietro and @dipietrohealth/ Website: DiPietroHealth.com 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)

Today, I want to introduce you to my favorite tool for dialing in my nutrition and reaching my physique goals: MacroFactor.This app is a total game-changer when it comes to tracking your macros, monitoring your progress, and getting personalized recommendations to help you lose fat, build muscle, or maintain your results.I explain all the features and what separates MacroFactor from others like MyFitnessPal, Chronometer, RP, and Carbon. It's on a completely different playing field in its ability to adapt to you and your metabolism.Here's the FREE video mentioned in the episode:📺 How to Setup MacroFactor the First Time--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.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)

Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time? Today, Philip (@witsandweights) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox. They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do so intelligently in your training routine. Additionally, Philip dives into the ideal amount and type of cardio to maximize fat loss without compromising your hard-earned gains. Plus, you’ll learn proven strategies for overcoming weight loss plateaus while preserving lean muscle tissue. If you’d like to have your question answered on a future episode and receive a shout-out, you can either leave a voice message in the Fanlist inbox or send a text message.Today, you’ll learn all about:2:28 What should I do to break through a weight loss plateau after losing 40 lbs since January?  I'm 5'8", currently 220 lbs, lifting 4-5x/week and jogging 3-4x/week. Should I ditch cardio to have more time/energy for lifting? How much more weight is realistic to lose by August without losing muscle?18:22 What's your opinion on partial reps? Are they beneficial for muscle growth or a waste of time?31:43 OutroEpisode resources:Submit a voice message for the next Q&ARelated Episodes:Ep 170: How Fast Should You Lose Weight for Fat Loss?Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and CardioSupport 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)

Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer.If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calorie intake or increasing our energy expenditure through exercise, we can create a calorie deficit and lose weight.But what if this model is overly simplistic and doesn't actually reflect the complex realities of human physiology?This episode peels back the layers of metabolism and physical activity, as we examine the startling notion that our bodies aim to maintain THE SAME LEVEL of energy output, no matter how much we move.We'll explore why an uptick in exercise doesn't always translate to the expected calorie deficit and how our bodies compensate in surprising ways. Learn how to navigate this intricate dance of calories and master your physiological responses to achieve physical self-mastery.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.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)

Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake.Veronica asked 5 sub-questions:Does every Whey Protein Isolate contain all essential amino acids?Are Essential Amino Acids supplements needed if one meets the daily protein intake from animal protein?Would plant protein have the same effect?Would it matter or would it be better if I take most my protein in my breakfast and dinner and not so high at lunch?What happens in the body if I go above the target protein intake? Will my body use it or store it? Can glycogen be converted to glucose?Get the answers in today's Weekend Q&A bonus episode.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the Friday LIVE #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the LIVE Friday #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!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)