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

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)

Should you train through soreness or will that hinder your progress?The question we're answering is:"I’m wondering what happens if I’m still sore from a previous workout on a day I’m scheduled to train. For context – I am training 3 days a week (full body) with dumbbells at home (not ideal but making the best with what I have available to me at the moment). I’ve been training for approx. 3 months and I’m using different methods to keep progressing (increased reps/sets, tempo, shorter rest times), and I’m definitely getting stronger. Recently I got my hands on some slightly heavier dumbbells (going up from 2 x 12.5kg to 2 x 15kg). With the increase in weight I have had some muscle soreness.My question is, if I trained on Monday and I’m still experiencing some ‘soreness’ on Wednesday, do I just train anyway as per my programming, or is it best to wait another day to let my muscles recover? How important is it to consider soreness vs recovery? Will I hinder progress if I train when still sore? I’m not talking major/can’t move properly pain, but more like an “oooh yeah I feel that” kind of pain. I hope that makes sense!"Find out 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 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)

What are the simple lifestyle adjustments that can have a profound impact on your fitness and well-being?In today’s episode, Philip (@witsandweights) is joined by Rebecca Whitman, an International best-selling author and top-ranked podcast host. Rebecca shares her philosophy of the 7 Pillars of Abundance, challenging you to rethink how to balance your life, emphasizing the physical abundance pillar. From her unique approach to her personal morning routine, you will learn how to embrace abundance, build resilience, and reshape your self-identity to harness your full potential.Rebecca is a graduate of Princeton University with honors. She was awarded Life Coach of the Year and Empowered Woman of the Year by the International Association of Top Professionals. She was named one of the Top 7 Entrepreneurs to Watch in 2023 by “LA Weekly” magazine. She is also the host of the top 1% podcast, "The Balanced, Beautiful, and Abundant Show,” which won the Positive Change Award.Rebecca, also known as the Magnetic Abundance Mentor, helps people find a harmonious balance among the seven pillars, unlocking more joy and freedom in their lives. She has transformed the lives of many women from burned out to balanced, beautiful, and abundant, including mentoring them to leave toxic relationships and magnetize their soul mates.  She also created the 6 Figure Side Hustle program, helping women exit from unfulfilling jobs to a profitable purpose.Today, you’ll learn all about:2:31 Journey from scarcity to abundance5:17 The 7 pillars of abundance10:11 Priority or hierarchal order of the pillars15:41 The HNM philosophy: hydration, nutrition, movement, and meditation24:43 Your morning routine30:18 Active mind syndrome32:55 "Stacking" practices for different pillars of abundance36:28 25-year break from tennis40:10 Impact of other pillars on overall health and well-being44:20 Building resilience against life's obstacles47:31 Where to find Rebecca48:47 OutroEpisode Resources:Journal Your Way to AbundanceFun events – Elegant Warrior TrainingWebsite: rebeccaelizabethwhitman.comIG: @rebeccaewhitmanSupport 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 ready to build a chest that commands attention?Philip (@witsandweights) reveals his 4 go-to exercises for a sculpted, powerful chest 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)

In this engaging discussion, fitness expert Philip shares his insights on maintaining a lean physique sustainably. He explores the crucial transition from dieting to a maintenance phase, highlighting the psychology and physiology behind it. Philip emphasizes how to effectively set calories and macros, while avoiding the extremes of cutting and bulking. He also discusses the significance of living at maintenance for optimal performance and stress relief. Tune in for practical strategies to lock in your hard-earned results year-round!

Do you ever feel like you're getting wiped out, burned out, or it's difficult to recover from very intense, very heavy workouts? How can you get the most out of your workouts without burning out?Philip (@witsandweights) dives into Dr Mike Israetel's stimulus-to-fatigue ratio (SFR) concept, which is all about smart training for optimal gains, on today's Quick Wits.Unleash the full potential of your workouts without succumbing to exhaustion! This episode is your ticket to understanding how to select exercises that offer the biggest bang for your muscle-building buck while minimizing the toll on your body. As we age, our recovery abilities may wane, but that doesn't mean our progress must. Join us as we dissect this critical strategy for enduring success in your fitness journey.If you're looking to optimize your workouts for strength, endurance, and longevity, tune in and learn how to strike that perfect balance between stimulus and fatigue, no matter what age you are. Stay strong and smart with your training, and let this episode be the guide to your physical self-mastery.---“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)

How do you know if you're lifting heavy enough to build muscle?Find out 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 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)

Did you know that testosterone plays an important role in women's health? Are you curious about how hormones can help you achieve lasting weight loss? In today’s episode, Philip (@witsandweights) welcomes back Karen Martel, a Certified Hormone Specialist and Transformational Nutrition Coach who has helped many women find new vibrancy through hormone awareness and optimization, especially throughout the peri- and post-menopause phases.The last time Karen was on the show, way back in Episode 31, where listeners can also get her full backstory, Philip and Karen unpacked the complexities of hormones and weight loss during perimenopause. Karen is here today to uncover the truth about testosterone for women. You will learn the role of testosterone in women’s health and vitality, who might benefit from testosterone therapy, common questions related to benefits, safety, and dosage, and where all this is headed into the future.Today you’ll learn all about:2:36 Testosterone’s role in women’s health7:24 Debunking myths about testosterone in women9:02 DHEA, adrenal health, stress/cortisol11:38 Criteria for testosterone supplementation/treatment17:44 When women should test for testosterone levels23:01 Role in weight management during menopause28:47 Integrating testosterone in holistic hormone therapy34:49 Benefits for aging/vitality46:07 Side effects and dosing of TRT47:40 Long-term use and the future of TRT50:03 One question you wish I had asked53:26 How to connect with Karen55:32 OutroEpisode resources:Ep 31: Hormones and Weight Loss During Perimenopause with Karen MartelThe Hormone Solution PodcastWebsite: karenmartel.com/ Instagram: @karenmartelhormones Facebook: https://www.facebook.com/karenmartelhormones 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 want a stronger, more-defined back, tune in as Philip (@witsandweights) reveals his top 4 favorite lifts for building a powerful back.This is the first in a weekly series of Quick Wits devoted to Philip's favorite lifts for each body part and muscle group.Follow the show in your podcast app to get the other episodes in this Lifting for Muscle Series!---“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 struggling to achieve your health and fitness goals despite following your diet and exercise routine? Do you feel like something is holding you back?  Happy New Year! In this first episode of 2024, Philip  (@witsandweights) talks about stress, its impact on health and fitness goals, and how to reduce or cope with it effectively. He gives a lot of attention to nutrition, training, and even sleep, and he talks about how sometimes stress can be the hidden barrier to unlocking a higher metabolism, more effortless fat loss, increased energy, and better health. Philip dives into practical, evidence-based strategies to identify and mitigate stress in the context of both physical and mental health.Philip also created a free Stress Solution Guide to accompany this episode that you can download at witsandweights.com/free or click here for direct access.Today you’ll learn all about:3:19 Recent 5-star reviews on the podcast6:31 What is stress?11:08 Acute vs. chronic stress12:54 What creates more stress14:41 The effects of stress18:55 The physiology of the stress response21:20 Pick one thing23:18 Self-therapy24:54 Social connection25:39 Spending time in nature or outdoors26:16 Planning or organizing27:07 Optimizing nutrition and training30:27 Ideas on managing stress from the community 38:52 More stress management ideas43:53 OutroEpisode resources:Free Stress Solution GuideMindfulness Special: Relaxing Guided Session to Manage Stress and Anxiety with Allen FriedmanShoutout to the Sam Miller Science podcast (inspiration for episode)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)