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

You spoke, and we listened! Today, we're diving into the results of our first-ever Wits & Weights Podcast Listener Survey. Tune in to find out what we learned about you, our amazing audience, and how your feedback is shaping the future of the show.And stick around until the end where I’ll be announcing the 5 winners of our survey prizes. This was livestreamed in the free Wits & Weights Facebook community, so if you're wondering what that’s all about, join our Facebook group using THIS LINK for other livestreams like this, early podcast releases, live trainings, workshops, and masterclasses, group support and accountability, and the weekly Live Q&A I do every Friday. Just click HERE to join the free Wits & Weights Facebook community.Episode resources:Episodes on menopause, hormones, and female-specific training:Ep 31: Hormones and Weight Loss During Perimenopause with Karen MartelEp 86: Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40 with Steph GaudreauEp 135: The Truth About Testosterone for Women’s Health with Karen MartelEp 139: Female Strength, Resistance Training, Hormones, & Muscle Growth with Lauren Colenso-SempleAn easy way to find transcripts and search every episode of the show:Go to Listen Notes and search every episodeFor practical tips on hitting your macros and fueling your gains while traveling, download this FREE Eating Out Guide: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)

Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation!Today, Philip (@witsandweights) is joined by personal trainer, ex-gym owner, and MNU Certified Nutritionist Jordan Lips, who works exclusively online with people who want to get healthier across a broad range of goals.Philip invited Jordan on the show because of his straightforward approach to topics like metabolism and building muscle, which are often misconstrued in the fitness industry. Today, he shares his expertise in three big areas we're hearing a lot about: time-efficient hypertrophy, incorporating cardio as a lifter, and clearing up some of the misconceptions about metabolic adaptation.Jordan has over 15 years of experience as the mind behind Jordan Lips Fitness and offers both 1-on-1 and group coaching. His online group programs, including 'The Hyper Trophies' for the gym and 'Home Bodies' for those working out from home, are designed to respect your time and lifestyle. And it doesn't hurt that Jordan deeply understands biomechanics, nutrition, and individualized program design. His podcast, "Where Optimal Meets Practical," is focused on optimizing your training, nutrition, and mindset but doing so in a practical way. Today, you’ll learn all about:2:50 Time-efficient hypertrophy7:29 Intensity techniques for muscle growth11:52 SFR and time efficiency13:58 Muscle-building for beginners16:03 The foundation of strength 19:25 Workout splits based on experience level24:27 Cardio for lifters40:04 Cardio during the fat loss phase43:12 Defining metabolic adaptation50:47 Does metabolic adaptation accelerate?55:02 Are diet breaks/refeeds psychological?59:46 The effects of hormones, alcohol, sleep, and stress on metabolic adaptation1:03:19 Philip's metabolic adaptation after his surgery1:06:38 The question Jordan wished Philip had asked1:10:35 Where to find Jordan1:11:01 OutroEpisode resources:IG: @jordanlipsfitness Podcast: jordanlipsfitness.com/podcast/ YouTube: https://www.youtube.com/channel/UCA1dws6_fvP1ue7auf31QOQ/featured Group training programs for people in the gym or at home: https://jordanlipsfitness.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)

If you are chasing muscle growth, there is one principle above all others that you just can't ignore if you want to see gains (and it's not progressive overload!).We uncover the non-negotiable secret of getting stronger on today's Quick Wits.It's time to learn why THIS is the cornerstone for building strength, surpassing even the well-touted concept of progressive overload. I break down the art and science of training with an intelligent edge. You'll walk away with actionable insights to apply to your next workout and the understanding necessary to fine-tune your approach to muscle growth.---“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)

Today, Philip (@witsandweights) hosts a live training with the Wits and Weights community. He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing. He discusses why you would want to gain weight on purpose, the fear of weight gain while building muscle, and the exact protocol behind it. Philip also talks about four bulking scenarios, how to distribute your macros, training principles, a new mantra to frame your mental state, and many more. Philip also shares a downloadable bonus guide, his Muscle-Building Nutrition Blueprint, that details the EXACT steps to set up your nutrition, training, recovery, and tracking to build as much muscle as possible (while minimizing fat gain) for an effective bulking phase.Today, you’ll learn all about:1:16 Why would you gain weight on purpose?3:58 What is bulking, and what drives it?6:13 Why Philip doesn't recommend scales of fat percentage sensors?7:52 Four different bulking scenarios2:07 Your rate of gain and tracking what you eat 15:16 How do you distribute your macros?18:32 Should you eat carbs before or after a workout?23:26 How do I compensate for missing carbs after cutting out alcohol?24:13 Do you adjust the next few days if you exceed your calories?25:22 Training principles30:11 New mantra to frame your mental state32:10 Things you can track35:05 Philip's muscle-building phase41:35 OutroEpisode resources:Get your FREE Muscle-Building Nutrition BlueprintEp 141: Why I’m Getting Fluffy Before I Get JackedEp 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)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)

Cardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically. Today, I'm going to share one unique strategy you might not have thought of (thanks Bryan Boorstein!) to ramp up and supercharge your metabolism when it comes to cardio.Learn why engaging in THESE cardiovascular exercises can make your body work overtime to adapt, effectively boosting your metabolic rate and breaking through physical and mental barriers...on today's Quick Wits.---“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 Andrew Romeo’s podcast, Romeo Athletics Radio.One of my long-time training coaches, Andrew invited me on to talk all things evidence-based fitness and flexible dieting. We discussed the intricacies of nutrition and fat loss, how to optimize your lifestyle for the best body composition, and my thoughts on tracking, what foods to eat, what to focus on first, and so much more. Enjoy my conversation with Andrew Romeo!Episode summary:We unravel the secrets to striking the perfect balance in your physique. From the fervor of CrossFit to the meticulous craft of bodybuilding, I've navigated through my own fitness evolution and emerged with a trove of evidence-based nutrition truths to share. This episode isn't just about packing on muscle; it's about doing so with precision, debunking industry myths, and understanding the critical interplay between muscle gain, fat loss, and the power of a consistent, well-structured diet.Philip Pape is an engineer turned nutrition coach who brings a unique data-driven perspective to the art of Physique Engineering. We delve into the nitty-gritty of creating a personalized nutrition plan that transcends meal choices to encompass sleep, stress, and overall lifestyle. Philip opens up about his post-surgery nutrition journey, maintaining gains while on the mend, and we explore the innovative, client-centered strategies that have shaped success stories far and wide.We wrap up this enlightening discussion by dissecting the complexities of metabolism, fat loss strategies, and the indispensable role of weight training in sculpting your ideal body. From busting through plateaus to understanding why professional guidance outshines the myriad of free online advice, this episode packs a punch. We also shine a spotlight on the essential supplements that fortify your health and body composition efforts. Ready to fine-tune your fitness approach? Tune in and transform with confidence.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)

How do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and improve body composition? In this episode, Philip  (@witsandweights) speaks with Josh Dech, an ex-paramedic and Holistic Nutritionist specializing in gut health. They explore the complex, often misunderstood link between gut health, fat loss, and body composition. They bust some common myths and highlight strategies for maintaining gut health and giving it the attention it deserves. Josh, also the host of ReversABLE: The Ultimate Gut Health Podcast, knows all about the connections between your gut and the rest of your health, body, and mind. And it was the successes his clients have had with complex digestive diseases, previously thought to be impossible, that got him connected to some of the world’s most renowned doctors. Josh has been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on a holistic approach to gut health.  Get an EXCLUSIVE bonus interview with Josh on home gut health tests, pre/probiotics, the connection between gut health and urinary tract infections in women, and more. Click here: https://witsandweights.com/bonusToday, you’ll learn all about:2:15 Personal connection to gut health4:41 Gut bacteria and its impact on hormones 7:19 The role of gut bacteria in weight loss12:06 Gut microbiota imbalances and hormonal disruptions13:57 Factors altering gut bacteria and strategies for a healthy gut16:09 Gut health, imbalances, and inflammation21:36 Strategies for a healthy gut bacteria25:29 Nutritional principles and gut repair27:08 Food choices and nature's influence31:52 The role of fiber, pre/post/probiotics38:20 Intuitive eating41:54 Effects of exercise on gut bacteria43:24 The question Josh wished Philip had asked45:29 Where to learn more about Josh46:18 OutroEpisode resources:ReversABLE: The Ultimate Gut Health Podcast - reversablepod.comWebsite: The Gut Health Solution – gutsolution.caFacebook: @joshdech.healthIG: @joshdech.healthSupport 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)

If you think progress in the gym or setting PRs is all about motivation, think again. In today's Quick Wits, learn about what TRULY drives new PRs, strength, and muscle for life!We dissect the common misconception that sheer drive is all you need to smash personal records and upgrade your physique. If you're ready to break that plateau and start making strides that stick, tune in and transform the way you think about making gains. No more winging it, no more waiting for motivation to strike—just the raw reality of what it takes to consistently crush your goals....and if you missed it...If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).Even if you can't go live, you'll get the replay and bonus 🎁 Muscle-Building Nutrition Blueprint.👉 Sign up for "How I Added 10 More Pounds of Muscle at the Age of 43" on Friday March 1 and get your free bonuses (even if you can't attend live)---“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)

Does losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you dread stepping on the scale because it never seems to budge?If you can't figure out why the formula works for others but not you, this co-created and co-hosted episode breaks down the real reasons you haven’t been seeing results.Join Philip (@witsandweights) and his special co-host today, Scott Friedman,  as they lift the curtain on common weight loss mistakes and provide actionable solutions. You’ll walk away ready to troubleshoot plateaus, optimize body composition, and create a plan that finally helps you shed fat for good.Scott Friedman (@scottfriedman24) is the host of The Power of Progress podcast. Scott bridges fitness and mindset with his podcast, aiming to end self-sabotage in fitness routines, inspire consistency, and promote a healthier lifestyle. His podcast dismisses fad diets, magic pills, and best routines, focusing instead on personal growth and the journey towards better health.Today, you’ll learn all about:3:29 Narrative shift: Fat loss vs. weight loss6:47 Understanding the road ahead (pitfalls)9:06 Restrictive diets vs. flexible dieting (the hamster wheel of diet)14:50 Uninformed optimism or  informed pessimism19:56 Not tracking or inaccurate tracking, and intuitive eating 31:00 Top 5 foods that have hidden calories41:56 Giving up too quickly and overcoming plateaus49:53 Too aggressive with the rate of loss55:20 Understanding what ‘hard’ feels like and getting discouraged1:01:16 Not prioritizing hunger management: not enough fiber 1:08:51 Not moving enough 1:10:58 Not training with enough load or "intensity"1:16:28 Cardio for fat loss1:19:39 Not sleeping enough, too much stress, or too much medium/high-intensity cardio1:26:25 OutroEpisode resources:Scott's podcast: The Power of Progress IG: @scottfriedman24Youtube: @powerofprogressWebsite: scottspeaksfitness.comSupport 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)

Struggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through? Announcing an exciting FIRST for the podcast that you're going to love...on today's Quick Wits.Prepare to learn why some breeze through their fat loss journey while others hit wall after wall, and how understanding the nuances between fat and weight loss can make all the difference.Listen to the episode and then...The Power of Progress hosted by Scott Friedman (follow it now!)...and if you missed it...If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).Even if you can't go live, you'll get the replay and bonus 🎁 Muscle-Building Nutrition Blueprint.👉 Sign up for "How I Added 10 More Pounds of Muscle at the Age of 43" on Friday March 1 and get your free bonuses (even if you can't attend live)---“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)