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

Are you frustrated with a lack of progress, even though you've been working hard? Maybe you've been going to the gym, tracking your food, or trying to improve your diet. In this episode, Philip is going to introduce something to you that's coming out soon that could very well change the way that you approach your fitness journey forever, not just physically, but also mentally, with the principles that we believe in on this show.Tune in to today's bonus episode for all the details behind the new Wits & Weights Physique University (launching in April 2024).Join the pre-sale early notification list hereWhat is Wits & Weights Physique University?WWPU is a game-changing solution for ambitious individuals in their 30s, 40s, and beyond who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels.Your dream physique is finally within reach.Join the pre-sale early notification list hereSupport 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)

Dr. Bill Campbell discusses aggressive dieting for rapid fat loss and muscle retention. They explore a study on rapid fat loss through a 14-day protocol, including the importance of resistance training. The podcast delves into upcoming research on rapid fat loss in women and strategies for measuring metabolic rate and protein intake. Additionally, they discuss caloric deficits, weight loss strategies, muscle gain strategies, and the impact of keto diet on body composition and strength.

Want the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss plan, including the calorie deficit, protein intake, strength training and recovery.We're going to walk through a hypothetical client's journey, complete with the numbers, and discover the power of using a special trick...instead of strict targets that can really trip people up, there's a special approach we like to take that makes it more accessible and more sustainable, so you can adjust your plan as your metabolism adapts. Get the knowledge you need to create a sustainable, effective fat loss protocol tailored to your goals and preferences. Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List  --“Quick Wits” are short, 3-5 minute 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)

What would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to transforming your body composition. In this episode, Philip (@witsandweights) talks about breaking the cycle of dieting and weight regain, strength training, and mindset shifts. It is not another quick fix or fad diet but a method that prioritizes long-term results through evidence-based approaches, focusing on body composition rather than simplistic weight loss goals. Philip touches on the societal trend of repetitive dieting attempts and weight fluctuations, shedding light on the struggles individuals face in maintaining sustainable results. He talks about the dangers of perpetual dieting and yo-yo weight cycles, emphasizing the importance of preserving muscle mass during weight loss. He also discusses the significance of strength training and muscle building for overall health and body composition.Today, Philip also introduces the upcoming launch of Wits & Weights Physique University, a dynamic semi-private group coaching program meticulously designed to elevate your fitness journey. This experience is tailored to empower you with personalized nutrition and strength training strategies. 🎉 Pre-Sale Alert! Be among the first to secure your spot at an exclusive pre-sale price! Join the pre-sale list now and receive priority access to join Wits & Weights Physique University. Just 10 spots will be available before the price goes up.👉 Join the Pre-Sale ListDon’t miss this opportunity to transform your physique and enhance your well-being.Today, you’ll learn all about:4:27 Wits & Weights Physique University10:50 The truth behind dieting cycles15:00 Weight loss vs. fat loss16:31 Breaking free from traditional dieting21:24 The importance of body composition24:53 Put a plan in place27:15 Improving body composition through strength training31:05 Training has to be hard, and reframing your mindset43:17 OutroEpisode resources:Join the Wits & Weights Physique University Pre-Sale ListBody by Science Monthly Research Review (Dr. Bill Campbell)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)

What is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we are going to dive into 5 practical strategies that we use in our evidence-based coaching to help clients achieve a strong, shredded and functional core.Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List  --“Quick Wits” are short, 3-5 minute 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 Karen Martel’s  The Hormone Solution Podcast.Karen invited me on her podcast to discuss the unique challenges and opportunities women over 40 face when it comes to nutrition, fitness, and hormonal health. We covered a LOT of relevant topics, like common diet myths and personalized strategies to help women maintain energy, muscle mass, and metabolic health as they age. You’ll learn the importance of body recomposition and get some practical advice on optimizing workout routines to maximize results while minimizing time spent in the gym.You’ll hear about the role of macros in women's health post-40, the flaws in the "eat less, move more" mantra, and the benefits of strength training for managing insulin resistance. We also discussed the importance of nutrient timing, electrolyte balance, and tracking progress using metrics beyond just the scale. We talked about some amazing clients who combined proper nutrition with lifting weights, and how this holistic approach can improve your health dramatically in midlife.Enjoy my conversation with Karen Martel!Episode ResourcesThe Hormone Solution Podcast with Karen Martel 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)

Can you regain your energy and strength while losing inches to turn back the clock by 10-15 years or more?Today, Philip  (@witsandweights)  speaks with Brian Gryn, host of the "Get Lean, Eat Clean" podcast, author of "The Stepladder System," and the go-to guy for men over 40 who want to improve their health.Like Philip, he shares no-nonsense, practical fitness and nutrition advice. In this episode, Brian shares his six steps for rebuilding your strongest, healthiest body after 40. He shows you how to find clarity, tackle stress, and make sleep your secret weapon for fat loss and muscle gain. They also discuss nutrition myths, meal timing, and intermittent fasting, plus effective strategies for training smart, given your recovery capacity and joint health.Brian is one of the good ones in the industry. He cuts through the noise, avoids fads and quick fixes, and gets real results. He's been in the health industry for almost 20 years, coaching middle-aged men on how to build strength and healthy habits they can use for the rest of their lives.Brian has a background in Functional Diagnostic Nutrition. He is in the business of making health transformations tangible, focusing on what really works over the long term. Today, you’ll learn all about:2:53 Personal connection that led to the principles6:33 Clarity in health goals and its impact on motivation and adherence9:34 Journaling to align the mindset and setting a baseline16:00 Managing stress in busy lifestyles, including stress reduction techniques like meditation22:03 What to do when stress levels are high24:38 The role of sleep in fat loss, muscle gain, and performance, including quality improvement tips29:12 Core nutrition principles32:19 Intermittent fasting insights38:16 Debunking nutrition myths41:10 Meal timing effects on metabolism and energy44:06 Training strategies for men over 40, focusing on joint health and balancing various activities52:05 The question he wished Philip had asked55:12 Where to find Brian55:40 OutroEpisode resources:Brian's Podcast: GET LEAN, EAT CLEANWebsite: briangryn.comIG: @brian_menshealthThe Stepladder System – https://www.stepladdersystem.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)

I can't tell you how many times somebody said, "but my body fat scale says I'm 22% body fat!" If you are relying on gadgets and devices to measure body fat, it might be time for a reality check. We're going to explore the accuracy of these devices and what you should be doing instead on today's Quick Wits.Shout out to Veronica in the Wits & Weights Facebook community for this topic! Could your trusty body fat scale be feeding you lies? It's time to uncover the truth behind body fat measuring devices that are often seen as the ultimate arbiters of our fitness progress. We discuss the pitfalls of relying on popular gadgets like BIA scales and DEXA scans for accurate body composition data. You'll learn why variables such as hydration, food intake, and the time of day can make a mockery of your measurements and how to avoid being led astray by these fluctuating figures.Instead of chasing elusive accuracy with high-tech tools, I argue for a return to basics. I extol the virtues of time-tested methods, showing how they provide a reliable and cost-effective alternative to monitor your body composition over time. Embrace the simplicity of traditional techniques and tune in to your own perceptions of fitness. Join me in stripping away the complexity in today's episode!--“Quick Wits” are short, 3-5 minute 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)

Have you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face of gaslighting?WARNING: This episode may contain discussions of medical trauma, sexual assault, and gaslighting within the healthcare system. If you're sensitive to these topics or feeling vulnerable, please listen with care, or feel free to skip this episode.Today, Philip (@witsandweights) invited two women from the Wits & Weights community, Elizabeth and Brienne, who have firsthand experience with medical gaslighting and will share their stories. Liz, a medical professional herself, will share her journey of fighting for a hypothyroidism diagnosis at a young age when doctors didn't believe it was possible. And Bree will detail her decade-long battle with mysterious symptoms before finally getting to the root of her hormone issues. They also talk about the incredible resilience and self-advocacy of women like Liz and Bree, who had to fight for the care they deserved. If you've ever had a doctor make you doubt your own reality, if you've ever been made to feel like your pain wasn't real or your concerns weren't valid, this episode is for you. As a nutrition coach, Philip supports everyone's complete agency and advocacy of their health.If you ARE a healthcare provider, we hope this conversation will be a call to action to ensure you're listening to, hearing, and validating what your patients are telling you. It's time for women to be heard, believed, and properly cared for the way we all want to be.Today, you’ll learn all about:4:14 How they found the Wits & Weights community7:03 Elizabeth's story of hypothyroidism at a young age12:44 Brienne's decade-long journey before hormone issues were identified 16:30 The emotional toll of having health concerns repeatedly dismissed26:17 Strategies for self-advocacy and pushing for proper testing/diagnosis29:01 Red flags and signs that a patient is being medically gaslit38:12 Advice for listeners facing similar struggles with being heard by doctors43:36 Thoughts on holistic and functional doctors (alternative / complementary medicine)48:15 The power of sharing stories to validate others and spark change55:45 How to connect with Liz and Brienne56:15 OutroEpisode resources:Brienne on IG – @ModernMountainHomesteadLiz on IG – @fitnurseliz3Support 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 think you're strong, or perhaps you're not sure? Let's put that strength into perspective. Today we're going to dive into relative strength standards! We're going to look at some of the numbers and what exactly they mean for you in today's Quick Wits.Shout out to Carl B. for suggesting this topic!Today we navigate the landscape of what it means to be 'strong' in a world where raw lifting numbers are just part of the story. We're not just seeking to inflate our egos with impressive weight totals, but rather to understand strength as a personal scale, finely tuned to our body weight. It's about finding your own version of strength, from the novice gym-goer to the seasoned lifter, and setting benchmarks that resonate with your individual fitness journey.We'll explore the big lifts, providing a tailored breakdown for different body weights, and uncovering how changing body dynamics influence our perception of progress. Learn about the subtle ways that maintaining or boosting your lifts as your body evolves can serve as a barometer for true strength gains. Whatever skill level you are, this episode aligns metrics with aspirations, pushing you from 'I think I'm strong' to 'I know I'm strong'. So, tighten your weight belt and prep for a session that lifts more than just barbells—it lifts the veil on what strength really means for YOU.--“Quick Wits” are short, 3-5 minute 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)