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

What nutrients are essential for life and can only be found in animal products?The question we're answering is:"Bikini competitions? What is your take on those?I had a coach who competes frequently on bikini competitions. I thought about doing one but then saw what she was doing. Two hours of fasted cardio a day. She also instructed to cut carbs to a minimum like 50g at the most. I think this would make miserable. She said there is no way I can recomp my body if I eat too many carbs. She said I can do five days no carbs then two with 150g or so. Why? She also recommended bunch of supplements. Like BCAAs and Fat Burners. I am not down for that. I only take creatine.My goal is to recomp my body. After having seven pregnancies and four kids, I feel this is a big challenge for me. It is my biggest goal and I want to do it in a sustainable way. Is she right? I can’t recomp my body without cutting carbs? Also, I was eating on a deficit for a too long at 1500 cals because that’s what my coach insisted. I am now eating 1900-2000 a day. I intent to stay here for at least six months before deciding to cut that low ever again."Find out in today's Weekend Q&A bonus episode.Mentioned in the episode:MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)---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 weekly #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 weekly #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)

Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way to your fitness goals?Today, Philip  (@witsandweights ) gets real and raw about the emotions you might feel about your body when gaining weight to build muscle and getting a little fluffy on the way. Philip shares his journey regarding his body image so that you'll gain some insights and strategies to help you navigate these challenges. Tune in for an honest, heartfelt conversation about embracing strength, inside and out.Today, you’ll learn all about:0:00 Intro3:06 Benefit to building muscle first6:44 Motivation for building muscle mass 10:26 Women can build muscle16:29 Your goal and feelings are correct22:40 Challenges when you're bulking28:24 Have realistic goals38:39 Focus on the long-term progress39:44 OutroEpisode Resources:Say hello to Philip on IG @witsandweights 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 bigger arms? Your biceps and triceps are more than just a show muscles. They are crucial for strength and functionality and critical in almost every lift you perform.Philip (@witsandweights) is breaking down his 4 favorite exercises for sculpting strong and impressive guns in this special Lifting for Muscle Series of 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)

Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy?Today, Philip (@witsandweights) challenges the cheat meal mentality and helps you reframe the language around it. He talks about exploring a more balanced and sustainable approach to eating to help you say goodbye to food guilt and cheat meals and hello to a healthier emotional relationship with food.Today, you’ll learn all about:0:00 Intro4:26 What is a cheat meal7:53 Cheat meal as a reward9:21 Increased cravings and binge eating13:31 Flexible dieting16:21 Manageable calorie restriction17:45 Consistent tracking24:23 OutroEpisode Resources:The Podcast Finder – easily search for any topic from all past episodes of Wits & WeightsJoin the FREE insider’s list to get EXCLUSIVE bonus contentBook a FREE call with PhilipSupport 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)

Lots of training concepts come and go. A lot of bro science lore tends to persist and then fade out. There is one concept called long-length partials that seemed suspect until Jeff Nippard brought it up recently and explained how it could be an effective training technique.Philip (@witsandweights) gets into long-length partials on today's Quick Wits!Jeff Nippard’s YouTube video---“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 Dai Manuel’s new podcast, The 2% Solution: 30 Minutes to Transform Your Life, where we tackled some of the confusion around nutrition and training. Learn the steps that helped me achieve sustainable food freedom after years of yo-yo dieting. As always, we reveal myth-busting fitness truths and proven mindset shifts for real physical and mental transformation after 40. Dai and I review principles like energy balance and progressive overload to accelerate building muscle and losing fat. Plus, we get into some of my communication techniques for motivating coaching clients toward positive change and self-empowerment.Dai was previously on this show back on episode 97, “The Fun Side of Fitness and Finding Your “Optimal” with Dai Manuel,” so check that out in the Wits & Weights archives.Enjoy my conversation with Dai Manuel!Summary:We challenge the diet industry's fixation on weight loss and embrace the liberating path of food freedom. Together we expose the myths that ensnare us in a cycle of yo-yo dieting and reveal how understanding the principles of energy balance and progressive overload can revolutionize your health after 40. My personal evolution from an engineering mindset to a wellness advocate underscores the power of curiosity and learning in achieving lasting fitness and nutrition goals.Struggle with the concept of aging gracefully? Let's debunk that together. Our discussion delves into the reality that age doesn't have to be a barrier to health. We'll cover how strategic adjustments in lifestyle and nutrition can actually yield better results post-40 than in our younger years. Plus, I'll pull back the curtain on my own daily wellness routine, showing how I juggle being an entrepreneur, family man, and podcaster, all while keeping fitness at the forefront of my life.Finally, we wrap up by drawing inspiration from the empathetic teaching style of Mr. Rogers and exploring the emotional resonance of iconic educators. You'll leave with a practical guide to the '2% Solution', an approach to adding healthful habits into your life rather than restricting them. Whether you're seeking motivation or guidance in your own health journey, this episode promises to empower and educate, offering strategies that cater to the seasoned palette of life after 40.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 female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach?Find out the surprising truth in today's episode!Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and eventually free weights if you are new to lifting or intimidated by the gym!Today, Philip  (@witsandweights) interviews Lauren Colenso-Semple, a researcher in exercise physiology and endocrinology who focuses on female sex hormones, resistance exercise training, and mechanisms of muscle growth. Lauren is also an expert fitness professional with years of practical experience and certifications in strength & conditioning, sports nutrition, and personal training. Lauren has published many articles and writes for the MASS research review, and in this conversation, they discuss some of the topics relevant to female athletes, such as the menstrual cycle and strength training, satellite cells and muscle growth, low energy availability, machines vs. free weights, and functional training.Today, you’ll learn all about:0:00 Intro1:59 Purpose of the questions Lauren is asking3:26 The future of understanding female physiology and training5:29 Female-specific performance and training assumptions9:27 Menstrual cycle influence on training or the lack thereof14:35 The role of satellite cells in muscle adaptation in training21:32 MPS reduction during low energy phases in trained women30:35 Comparing the effectiveness of machine-based training with free weights39:45 The usefulness and definition of functional training in fitness44:46 One question Lauren wished Philip had asked47:09 Where to learn more about Lauren and her work47:30 OutroEpisode Resources:Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and eventually free weights if you are new to lifting or intimidated by the gym!MASS Research ReviewYouTube (MASS Office Hours)Instagram: @laurencs1Support 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)

Your shoulders are a small but critical part of your upper body's anatomy. It's all about the delts and those muscles supporting the rotator cuff.Philip (@witsandweights) dives into his top 4 exercises for building strong, sculpted shoulders in this special Lifting for Muscle Series of 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)

Have you heard the claim that if you eat LESS protein, you’ll live longer?In this episode, Philip (@witsandweights) debunks the low-protein myth hitting the circuit that says if you want to live longer, you need to eat a LOW PROTEIN diet. Even if it tacked on a couple of years, a low-protein diet would destroy your quality of life and your health span in those years you do have left, assuming it doesn't kill you first, and that's enough to call it dangerous. Today you will learn exactly what these arguments are, whether a low-protein diet has any merit whatsoever, and the optimal level and sources of protein if you want not just a longer lifespan but a longer healthspan.Today, you’ll learn all about:0:00 Intro2:09 Recent five-star review on the podcast4:17 Protein is essential for overall health6:20 Low protein arguments10:38 The benefits of high protein22:45 Broad and deep food matrix29:09 OutroEpisode Resources:Join the FREE insider’s list to get bonus content from guest interviews (the first will be Lauren Colenso-Semple on training with machines, dumbbells, and barbells)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)

We're doing something brand new for 2024 that you are going to LOVE. Plus, it's totally free!Tune in to today's Quick Wits to learn about this special surprise...Spoiler alert: here's the link Philip (@witsandweights) mentions in the episode:https://www.witsandweights.com/bonusClick here to make sure you don't miss the FREE BONUS CONTENT from big-name guests dropped straight to your inbox!---“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)