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

Today, I’m sitting down with my friend, fellow lifter, and client, Tony Perri. We first met in Andy Baker’s Barbell Club, where we soon realized our unique personalities complemented and pushed each other to new heights of strength, health, and physique.  In this episode, we’ll discuss his transformative journey, the intricacies of nutrition and barbell training, and the mental hurdles. Tony’s insights, which at this point are at the core of his being, could radically change your perspective and approach to fitness, nutrition, and health.Tony played various sports throughout his life. In his 30s, he competed in obstacle course races after doing calisthenics for a few years. He realized that functional bodyweight training and occasional competitions provided diminishing returns and little carryover to regular life.  Barbell training became his central training mode due to its incredible carryover and longevity benefits. It boosts his confidence, making him a better spouse, father, and business operator.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:55] Evolution of fitness interests over a decade[6:14] Decision to embrace barbell training[8:03] The guiding role of curiosity in life[10:44] How discipline in the gym translates to life[16:28] What was and wasn’t learned from a nutritionist[19:06] Reasoning for not seeking a coach in Starting Strength[24:07] The balance between making progress and hitting PRs, and being your own worst critic[31:11] Combining intuitive eating and tracking for nutrition[38:14] The role of nutrition and sleep in recovery[42:36] Overcoming mental hurdles during a cut[45:54] Top three educational takeaways from body composition improvement[54:28] Mental challenges and breakthroughs in barbell training[57:22] Unexpected benefits of switching to barbell training[1:06:50] What question did Tony wish Philip had asked[1:11:02] How to connect with Tony[1:12:36] OutroEpisode resources:Wits & Weights Facebook community – say hi to TonyBaker Barbell Club – Andy Baker’s community that Tony and I are in; recommended for ALL lifters who want effective programmingSupport 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, we are talking about expanding your comfort zone in an entirely achievable AND sustainable way so that what might seem extreme or out of reach today will one day be part of your everyday, ordinary routine. I’ll use my rapid fat loss phase as an example of how this process works.We just finished a challenge where we had about 30 members of the Wits & Weights Facebook community following along or running the protocol themselves, so I will be using direct quotes from their experience to give you context as to how what seems extreme may not be depending on the foundations you’ve already developed.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:36] Expanding comfort zone for personal growth and self-improvement[10:16] Expanding your comfort zone through behavioral change[11:40] Avoiding the extreme zone and setting yourself up for failure[14:47] Rapid fat loss vs. extreme crash diets[17:15] Success in the rapid fat loss challenge[22:05] Expanding comfort zone for sustainable self-improvement[24:38] OutroEpisode resources:My Rapid Fat Loss GuideYou Can’t Screw This Up by Adam BornsteinEp 104: Fat Loss vs. Weight LossSupport 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 Dustin Lambert’s and Dwayne Ulrich’s Working Weights LLC Podcast, where I received the most epic, flattering introduction any guest could ever receive, complete with background music, as a nod to my own tradition of detailed, credibility-building introductions of my guests.In the spirit of Dustin’s intro, let me just describe this as a game-changing episode like you’ve never heard before, where we dropped some serious knowledge bombs on leveling up your health and fitness using evidence-based practices. Forget the myths; we cut through the noise, giving you actionable, science-backed strategies to crush your goals and take control of your health journey like a boss.By the way, Dustin was also on my show back on episode 71, “How to Achieve Peak Performance and Wellness with Dustin Lambert,” so search the archives for episode 71 to hear that. 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,  I welcome John Petrizzo, a physical therapy advisor/coach of mine whom I met in Andy Baker's barbell club. John will debunk common myths about strength, recovery, and mobility. He’ll explain how to merge rehab and strength training to prevent injuries. You’ll learn why strength is a fundamental attribute that affects every aspect of your life, from post-surgery recovery to traditional PT to overall function and performance. John is a Physical Therapist, Certified Strength and Conditioning Specialist, Starting Strength Coach, and an Associate Professor in the Department of Health and Sport Sciences at Adelphi University. He holds a B.S. in Exercise Science from Hofstra University, where he was a member of the football team and a Doctorate in Physical Therapy from the New York Institute of Technology.John has worked in the fitness industry since 2006 and has helped many clients achieve their health, fitness, and sports performance goals through barbell training. In 2012, he began competing in powerlifting. __________Click here to apply for coaching!__________Today you’ll learn all about:[2:34] Combining physical therapy and barbell training[7:46] Benefits of barbell training for the average person[12:02] Counterintuitive lessons on human strength and mobility[16:37] General philosophy on post-surgery recovery and linear progression in lifting[25:58] Importance of strength as the primary physical attribute affecting human performance[29:18] Limitations of mainstream fitness and PT methods[33:03] Prescribing barbell training in a rehab setting[35:12] Patients' reactions to barbell training as part of their rehab[36:15] Differences between mobility and flexibility[40:39] How physical therapy knowledge improved an athlete's performance [45:30] How barbell training influences clinical reasoning in physical therapy[47:06] Barbell training's role in injury prevention and reducing the recurrence of injuries[49:17] One question John wished Philip had asked[52:00] Where listeners can learn more about John[53:08] OutroEpisode resources:Progressive Rehab and Strength - https://www.progressiverehabandstrength.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)

Today, we will unlock your physique's full potential without being a slave to restriction! I’ll explain why those one-size-fits-all diet plans are holding you back, and arm you with the science-backed strategies you need to customize your own “perfect” meal plan, a dynamic and flexible meal plan, that balances your energy needs, macros and micros, fuels your workout performance, and supports your metabolism.And it’s not just about food. You’ll learn psychological tactics that will keep you adhering to your plan, smashing those plateaus, and tasting the freedom of flexible dieting. If you're tired of feeling stuck in a meal-planning box and want to turbocharge your journey to your ideal physique without restriction, save this episode as your game plan. Most importantly, listen all the way through because there is so much gold here in terms of strategies plus the exact step-by-step method I like to use to construct the perfect meal plan.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:33] The template meal plan[5:18] The importance of personalized nutrition[8:56] Psychological strategies for crafting your perfect meal plan[10:35] The classic 80/20 principle[13:17] Default meals as an emergency strategy[16:26] Batch cooking as an act of self-care[19:31] Shifting the perception of food as fuel, not a reward.[21:47] Utilizing social accountability[22:35] Documenting dietary variables[23:13] The one more rule, and overcoming decision fatigue[28:01] Using your app as a meal planner[29:34] Setting calorie needs, macros and micros[35:54] Simplifying food choices and measuring portion sizes[38:17] Map out your meals, including indulgences[43:47] Listen to your body's signals for dietary adjustments[47:14] Outro Episode resources:Ep 110: Macros Aren’t Enough – Flexible Dieting vs. IIFYM https://www.witsandweights.com/email – reply to the welcome email and ask for the FREE guides from episode 110MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)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 bonus episode gives you my 14-day protocol for rapid fat loss, as presented during a kickoff call for a challenge in the Wits & Weights Facebook community.This protocol is NOT for everyone. It's intended for lifters who know how to build muscle and understand how to track and log their food. It's also for people who haven't been dieting recently (you've been at maintenance or surplus calories for a while).You'll learn everything you need to know to lose, on average, 3-5 lbs (or more) of pure fat over just 2 weeks, including:The two most important things to get right for rapid fat lossThe EXACT steps to determine your calories and macros for each day of the protocol and how to setup MacroFactorWhat to do each day of the 14 days to hold onto as much muscle as possible and lose fat successfullySome nutrition strategies you can use to make it easierIf you want the entire guide for this protocol, including the macro tables to easily determine your targets, click HERE.Download your free Rapid Fat Loss guide here.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)

Joining me today is Sherry Shaban, an extraordinary fitness and life coach who’s battled back from the brink of paralysis to transform her body and her entire outlook on life. We met when she recently had me on her podcast, Fall In Love with Fitness, so I’m excited to talk to her again today.Sherry will challenge your conventional wisdom on dieting and fitness as we examine why diets fail and what you can do differently. We are unpacking the nuances of ‘transformation’ versus ‘results’ and how to move from a life of limitations to endless possibilities. From the role of intuitive eating to overcoming chronic pain to the habits that define successful “athletes” in all walks of life, this is a holistic conversation about optimizing your performance from the inside out.Sherry Shaban is an osteopath and an anti-diet health and life coach from Montreal, Qc. She is the founder of the Fall in Love with Fitness Podcast, the HIIT Decks™ App, and Make Peace with Food™, the leaders in an Anti-Diet approach that rewires the brain’s relationship with food to release bodyweight struggles forever naturally. __________Click here to apply for coaching!__________Today you’ll learn all about:[3:23] How adversities shaped Sherry's life and mindset[6:54] What it means to be an athlete[11:33] The impact of identifying as an athlete[14:15] The difference between transformation and results[19:24] Working toward a short-term result[22:37] Why diets fail and alternatives[28:33] Busting a dieting myth[32:05] Switching to intuitive eating[37:24] Diet restrictions[39:27] Differentiating emotional and physical hunger[50:25] Transformation and focusing on food that serves us[54:10] Protection mode[56:30] Aligning to your needs and extracting habits[58:14] The question Sherry wished Philip had asked[1:00:25] Where to learn more about Sherry[1:01:01] Outro  Episode resources:Website:  www.sherryshaban.com IG - @sherryshabanfitnessSupport 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, the battle between Flexible Dieting and If It Fits Your Macros (or IIFYM) is on. You’ll discover why the freedom to eat your favorite foods and only tracking macros isn't enough to achieve real, life-changing health. I will compare the glaring differences between flexible dieting and IIFYM so you can fuel your body for peak performance, physique, and longevity and make friends with foods that serve you and your values.__________Click here to apply for coaching!__________Today you’ll learn all about:[1:44] What is IIFYM[5:01] Personal experience with tracking macros[7:00] Importance of fiber and its health benefits[8:50] Transitioning to the flexible dieting approach[10:57] Quote about flexible dieting from Alan Argon's book [12:02] Different approaches to tracking and precision in flexible dieting[16:47] Tracking fiber for improved health and fat loss[18:25] Setting a maximum for saturated fat intake and tracking micronutrients[19:24] Tracking workout nutrition and biofeedback[21:52] The impact of meal timing and food choices on digestion[24:10] The importance of sustainable and flexible dieting approach[25:14] How do you do flexible dieting?[31:01] Free 30-minute breakthrough session to achieve your fitness goals[32:47] OutroEpisode resources:Ep 80: Flexible Dieting, Evidence-Based Nutrition, and Protein Strategies with Alan AragonEp 59: Why You Should Track Your FoodBook: Flexible Dieting (Alan Aragon)MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)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 is a very special episode because I am joined by Andrew Romeo, a long-time coach of mine and a friend and fellow entrepreneur. He owns Romeo Athletics here in Connecticut, the gym that I joined 12 years ago, where I started training and came to understand what strength was all about. So, I have him to thank for introducing me to the world of lifting.We'll discuss how to make fitness a part of your identity, balance family, career, and life, and make strength training work for you at any age. From his "platform of strength" to making training entertaining to bloodwork and supplements, Andrew will revolutionize your health and wellness mindset.Andrew Romeo has always loved helping people reach their health and fitness goals. He developed and managed Romeo Athletics, Northern Connecticut's premier personal training and group fitness center in Enfield and Avon. He offers personalized training and mentoring. Andrew exemplifies integrity, self-improvement, and excellence, and goes the extra mile to help others succeed.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:15] Gym, family, and personal life[3:42] Balancing roles as a father, husband, entrepreneur, and coach[5:41] Andrew's core values and principles [7:25] Realizing fitness as an identity, not just a habit[10:22] Relationship with fitness over the years[15:05] Effective approach to get started[18:03] Making fitness enjoyable for adults and kids[24:02] Concept of "platform of strength" in training[26:22] Adapting training styles for different life stages and fitness levels[28:45] Common mistakes in strength training[32:57] Common questions or misconceptions from gym newcomers[36:53] Importance of blood work and supplements in a fitness plan[42:15] How to schedule a wellness consult with Ethos[45:20] Plans for Romeo Athletics[47:19] One question Andrew wished Philip had asked[53:02] Learn more about Andrew and Romeo Athletics[53:33] OutroEpisode resources:Ethos’s Wellness program - bloodwork, peptides, hormones -  ethosmedicalaesthetics.comRomeo Athletics (CT) - romeoathletics.fitnessSupport 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 want to lose 3-5 lbs of pure fat in only 14 days?Get ready for the (totally free) Shredtober 14-Day Fat Loss Annihilation Challenge starting on Monday, October 2, 2023.This is NOT weight loss challenge. It's an aggressive fat loss protocol that I am personally following (for research!) and want to share with others who want to do some self-experimentation.You MUST register for the zoom call this Friday Oct 4 (at 12pm ET) to get access to the challenge guide, checklist, free coaching, group chat, and prize eligibility.👉👉👉 Click HERE to join the challengeIf you can't make the call live, that's OK. A replay will be available but you still need to register ahead of time for access to the (totally free) 14-day challenge.===> Click HERE to join the challenge <===NOTE: This challenge is NOT for everyone. Everyone can join and follow along, but the actual micro-cut (aggressive fat loss phase) is only appropriate for those who:Are tracking food/macros and weightHave been barbell training for at least 3 monthsHave not been dieting for at least 1 monthEpisode mentioned:Ep 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhDSupport 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)