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

Explore the intriguing concept of Muscle Gain Efficiency (MGE) and how it's measured through the bottleneck effect. Discover what factors limit your muscle-building potential, including training experience and individual body metrics. Learn how to interpret your MGE score for better progress tracking. The conversation also reveals the five key bottlenecks that might be holding you back and offers practical tools to optimize your nutrition and training strategies, helping you achieve sustainable results.

Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain.--Learn how your metabolism can fight back during an aggressive muscle-building phase by dramatically increasing energy expenditure, even when you're doing everything right. Discover the hidden factors driving this metabolic adaptation and how to overcome them.Main Takeaways:Your maintenance calories can increase significantly during a bulk due to metabolic adaptation (400+ calories)High-quality muscle gains are still possible even when facing metabolic resistanceThe 3 key factors that drive increased energy expenditure during a building phaseHow to successfully break through a hardgaining plateauEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTSDownload my Muscle-Building Nutrition BlueprintTimestamps:0:00 - The unexpected metabolic challenge 3:10 - Real data from my current bulk 8:33 - The hidden energy drain revealed 14:50 - 3 factors driving metabolic adaptation 16:48 - Strategic approach to overcoming plateaus 21:27 - Being realistic about timelines and goals 23:19 - Key lessons and broader applicationsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Progressive Overload Guide to maximize your progress in the gym and build strength and size.—What if sticking to just one squat style is actually limiting your gains? Struggling with joint pain or mobility issues from low bar squats but are afraid to switch?I’m joined by elite strength coach Andy Baker to break down the myth that low bar squatting is mandatory for gains. We dive deep into the world of squats, comparing different styles to see which ones are best for building muscle and strength. Andy and I will help you figure out the perfect squat for your body and what you want to achieve.Andy Baker is a highly sought-after strength coach, co-author of Practical Programming and The Barbell Prescription, and owner of Kingwood Strength & Conditioning. Through his Baker Barbell Club, he’s helped thousands of lifters get stronger by training smarter.Today, you’ll learn all about:05:59 – Why low bar squats aren’t as superior as you think09:40 – The origins of low bar squatting and why it became dominant16:40 – When and why you shouldn’t low bar squat22:05 – How to know if you should switch your squat29:20 – The real reason elbow and shoulder pain happens with low bar35:40 – Why strategic variation makes you stronger and healthier46:07 – The most underrated squat variation for quad growth55:49 – The #1 most common squat mistake lifters make1:09:05 – Best squat variations for quads—Andy’s top picks1:20:52 – How to cue yourself for a perfect squat1:25:00 – OutroEpisode resources:Baker Barbell Club: andybaker.com Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerEp 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular PhysiqueSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--Stop chasing arbitrary strength standards and learn why progressive overload is the only metric that matters for continuous progress.Discover how engineering Control Systems reveal the three key components that regulate your training adaptation, and why understanding them transforms your approach to building strength. Whether you're plateaued or just starting out, this framework will help you create sustainable progress without burnout.Main Takeaways:Your body operates like a control system with built-in feedback loopsThree components (PID control) determine training adaptationProgressive overload requires strategic adjustments based on dataSmall, consistent changes beat random progress chasingTimestamps:0:01 - Why arbitrary strength standards hold you back 2:53 - Control systems and progressive overload 8:01 - Understanding PID control for training 10:22 - Proportional control: Immediate response 13:15 - Integral control: Accumulated training effects 14:35 - Derivative control: Rate of adaptation 16:48 - Practical metrics to track 20:25 - Creating a sustainable feedback loop Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Submit your nutrition and training questions at witsandweights.com/question to get featured on the show—Discover how a natural sugar called allulose is getting attention for potentially offering similar metabolic benefits as modern weight loss drugs by stimulating GLP-1. Learn the science behind how this unique compound affects blood sugar, appetite, and fat loss through natural pathways.Main Takeaways:Allulose stimulates GLP-1 more modestly than medications, working with natural body rhythmsResearch shows up to 50% reduction in post-meal blood sugar spikesPractical dosing starts at 5-10g per serving, best taken with mealsMay help with transitioning off GLP-1 medications while maintaining resultsShows promise for preserving muscle glycogen during trainingTimestamps:4:00 - What is allulose and how it differs from regular sugar 5:17 - Key research findings and real-world uses8:24 - Practical dosing guidelines and timing considerations 10:05 - Benefits and potential side effectsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--In this bonus episode, I share results from our 2025 podcast listener survey and how your feedback is shaping the future of Wits & Weights. Find out what content resonated most, what you want to see more of, and potential changes coming to episode frequency and format.I also announce exciting new monthly fitness challenges starting March 2025. Each challenge includes group accountability, coaching support, and a chance to win a free coaching session plus be featured on the podcast. Listen to find out how to join these challenges!Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Better Sleep, Better Body guide to optimize your sleep for fat loss, body composition, and hormones---Could your sleep position be holding you back from optimal recovery? You track your training, nutrition, and HRV—but what about your neck alignment during sleep? Dr. Peter Martone joins me to explain how your sleep position affects your nervous system, HRV, and overall performance. He reveals how traditional sleeping positions might be sabotaging your recovery and shares practical tips to start fixing it—tonight.Dr. Peter Martone is a chiropractor and exercise physiologist with over 25 years of experience. Through his research, he discovered how sleep position and spinal alignment impact nervous system function, recovery, and pain. He has helped thousands optimize their sleep and performance through proper positioning. Today, you’ll learn all about:02:12 – What is a "sleep avatar," and why does it matter?06:28 – How Dr. Martone discovered the link between sleep and spinal health10:30 – The one sleep change that fixed Dr. Martone’s chronic pain14:13 – How your sleep position affects your nervous system and HRV20:09 – The #1 mistake people make with pillows (and how to fix it)25:47 – Why side sleeping could be causing your shoulder pain30:42 – The real reason for imbalances and chronic pain35:35 – How sleep position impacts snoring and sleep apnea41:18 – The easiest way to start fixing your sleep positionEpisode resources:Website: drsleepright.comInstagram: @drsleeprightSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Book a FREE 15-minute Rapid Nutrition Assessment to identify your stress triggers and get a personalized 3-step action plan---If your stress response feels stuck in overdrive where small triggers cause massive anxiety, this episode explains why using a fascinating engineering concept.Learn how the Nyquist Stability Criterion from control systems engineering reveals why some people maintain their cool while others get overwhelmed by the same stressors. Discover how to build a more resilient stress response system based on proven engineering principles.Main Takeaways:Your perceived stress matters more than actual stressorsStress operates as a feedback system that can become unstableThree engineering principles for stabilizing your stress responseHow to measure and adjust your stress management strategyTimestamps:2:41 - Overview of stress as a feedback system5:03 - Understanding stability and the Nyquist Criterion7:58 - Three key factors in stress response10:42 - Strategy #1: Implementing negative feedback loops13:04 - Strategy #2 & #3: Signal delay and stability margins16:12 - Building resilience and key takeawaySupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join our free Facebook community to connect with others optimizing their nutrition and training.--Can strength training alone help optimize your hormones after 40, or do you need homone replacement therapy (HRT)?Learn what the research actually says about how lifting weights impacts your endocrine system and body composition.Whether you're dealing with menopause, andropause, or age-related changes, discover how to make informed decisions about combining lifestyle interventions with medical approaches for optimal results.Main Takeaways:Strength training influences hormones through multiple pathways beyond just building muscleYour body becomes more efficient at using hormones through proper trainingThe type and intensity of training matters significantly for hormone optimizationContext is crucial when deciding between training alone or combining with HRTConsistency and progression are key for long-term hormonal healthTimestamps: 00:01 - Can strength training really impact your hormones after 40? 03:47 - Breaking down what happens to hormones with age 08:29 - Three key pathways strength training affects hormones 13:21 - Systems optimization approach for hormone health 17:32 - Three scenarios for combining strength training and HRT 21:04 - Research on maintaining youthful hormone profiles 22:45 - Closing remarks and community invitation Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you struggling with autoimmune symptoms that doctors keep dismissing? Are you tired of trying endless medications without seeing real improvement? I bring on Heather Gray to share her remarkable journey, from battling multiple chronic conditions for 30 years chronic illnesses including Lyme, Celiac, Hashimoto's, and endometriosis, to becoming a leading voice in natural healing. As a Functional Diagnostic Nutrition practitioner and head coach at a prominent cancer treatment center, Heather breaks down the strategies that finally helped her overcome chronic illness – and now helps others do the same.Today, you’ll learn all about:02:06 - Why focusing solely on treatment fails08:01 - Understanding the "perfect host" concept17:15 - The real deal about comprehensive health assessments20:15 - Moving beyond supplements to true healing24:22 - The game-changing power of stress management32:01 - Being your own health advocate37:04 - OutroEpisode resources:Website: renegadehealthboss.comPodcast: Renegade Health BossFacebook: facebook.com/RHBPOD Instagram: @renegade_health_bossYoutube: @RenegadeHealthBoss Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod