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

Today's episode was an answer to a question posted in the Wits & Weights Facebook community as part of the #AskPhilip weekly thread where I answer member questions live every Friday.If that sounds like something that would help you too, search for Wits & Weights on Facebook or click here to join the group. It’s totally free and you’ll have the chance to ask me specific questions for your situation and get direct, no-BS answers to take your results to the next level.Here's the full question:What are your thoughts on the carnivore diet? Specifically, I adhered pretty strictly to the carnivore diet for about four months a few years ago. I lost about 15 pounds, had some improvements in my blood work (triglycerides - of all things - came down significantly), some improved digestion (after initial 2 weeks), etc. Didn't maintain it because it was just too restrictive long term. My question is, do you think people's success on the diet is mostly just incidental due to the reduction in total caloric intake (i.e., eating more satiating whole food) and the general benefits of reducing carbohydrate intake for folks that may be more insulin resistant?Or do you think there's something more specific going on with the carnivore diet that's resulting in benefits for some people (at least for as long as they are able to adhere)? Reason for the question is I've lost just about as much weight by getting serious about my calorie and macro tracking in the short time we've been working together, while eating a much more balanced and sustainable diet (albeit fairly low carb, given my specific family history and metabolism).Listen to the episode for my answer!Episode resources:Wits & Weights Facebook communitySupport 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 episode, Brandon DaCruz, an online nutrition and physique coach, discusses strategies for making fat loss feel easier. Topics include the importance of energy balance, proactive dieting, energy density and food choices, constructing fat loss diets with a whole foods approach, and the significance of tracking in body composition progress. The podcast also emphasizes the role of psychology and physiology in coaching, as well as the complexity of the human body and building relationships for success.

Today, we are going to explore the value of using a food logging app as a tool to serve you in reaching your health and physique goals, and how many people hate the idea of food tracking because most apps completely fail in this mission.I'll discuss the importance of food logging, what the science says, and why most food logging apps fail, not just in features and usability but also because they are not based on body composition science, don't adjust to you and your goals, and encourage an all-or-nothing approach that leads to failure every time you use them.I'll then talk about MacroFactor, the food-logging app that changed my life and helped me transform faster and more successfully than I imagined possible. I think MacroFactor is the only app that fills the gaps in other apps because it was built from a different perspective by nutrition and physique scientists. I've used it since it launched, all my clients use it, and in full disclosure, I'm an affiliate because I recommend it to everyone who wants to attain their goals quickly and easily. To find out why it's a cut above the rest, make sure to listen to the whole episode.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:32] Why you should track your food intake[7:09] The areas where tracking apps fall short[13:50] How MacroFactor changed my life[23:38] Easy food logging with MacroFactor[26:30] The app is fast and requires fewer taps to use[29:10] True weight trend with the weight trend algorithm[31:37] Metabolism tracking with the expenditure algorithm[36:33] Dynamic adjustments based on your data[38:06] Full macronutrient tracking, including targets[39:37] How MacroFactor creates a positive feedback loop[41:13] Other features worth mentioning[43:30] Why a nutrition coach would recommend MacroFactor[47:36] OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trialEp 78: Stress-Free Macro Tracking, Nerding Out on Metabolism, and Fitness Science with Greg NuckolsEp 95: How Carol Lost 20 Pounds and 14% Body Fat, Set a Lifting PR, and Gained Food Freedom in Her 40sSupport 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)

Dai Manuel, an extraordinary blend of business acumen and contagious enthusiasm, discusses balancing personal and professional roles, the role of 'fun' in fitness, and finding 'optimal' in life and fitness. Practical strategies for finding balance while living a fit life and coping with constraints in achieving personal goals are also explored.

Today’s episode is about reverse dieting. This popular but controversial concept claims to boost metabolism, prevent weight regain, and make future weight loss easier by gradually increasing calorie intake after a period of calorie restriction.I will discuss why reverse dieting does not work as advertised, the misconceptions behind it, and an alternative to reverse dieting that is more adaptive, less stressful, and allows your metabolism to recover more quickly from a fat loss phase, as well as scenarios where some of the approaches from reverse dieting might still be helpful, but for entirely different reasons.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:05] What is reverse dieting, and how it actually works[4:52] Does reverse dieting really "fix" your metabolism?[6:46] Does it boost your metabolism?[8:26] Does it prevent weight regain?[10:32] The four illusions that make it seem like reverse dieting is effective[15:52] Stephanie shares her experience with her one-on-one nutrition coaching with Philip[16:37] What is a recovery diet, and why it is better[20:04] What is dynamic maintenance[22:05] Psychological and physiological benefits of recovery dieting[23:27] What to expect when you come out of a fat loss phase, and some scenarios[27:17] Recommended tool to track your progress[31:33] OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trialEric Trexler's article – Reverse Dieting: Hype Versus EvidenceSupport 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 is from my appearance on Lisa Franz’s podcast, Nutrition & Life, where we discussed the principles of strength training and nutrition for people over 40.Lisa was also on my show back on episode 75, “How to End the Extreme Diet Cycle and Embrace Balance,” so check that out.Enjoy the 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)

Today, I’m excited to share a motivating chat with Carol, my client. She’s a teacher, a mom of two wonderful kids, and a happy wife for 26 years. When she’s not in the classroom, Carol might be walking on the local greenway, hiking, reading, cooking, baking, or practicing yoga.  But what impresses me most is her passion for strength training, which shows her commitment and perseverance.Carol achieved amazing results in four months. She dropped 23 pounds of fat and gained 3 pounds of muscle, lowering her body fat from 30% to 16%. Carol learned to eat well, manage her macros, and overcome unhealthy habits. She also reached impressive strength goals, like bench pressing a personal best, doing 10 pull-ups in a row, and finding new confidence in herself and her skills.Her journey isn’t just about personal wins, though, it’s about the positive influence she’s become on her children, the mental resilience she’s developed, and her relentless pursuit of goals she once thought were unattainable. Carol’s story is a beautiful example of the physically AND mentally transformative power of strength training and fueling your performance.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:55] Carol's fitness journey[6:44] Introduction to strength training[8:21] Discovery of Wits & Weights[11:29] Setting personal goals[13:29] Nutrition and health strategies[21:51] Navigating the fat loss phase[28:32] Celebrating body recomposition success[33:31] Transitioning to the maintenance phase[40:01] Mindset changes and personal growth[42:58] Importance of community[46:05] Managing stress through fitness[48:27] Advice for fitness beginners[51:01] Importance of strength training and online coaching[54:32] Surprising outcomes from your fitness journey[56:36] The question Carol wished Philip had asked[59:51] Where listeners can learn more about you and your work[1:00:33] OutroEpisode resources:Wits & Weights Facebook community - say hi to CarolMacroFactor – use code WITSANDWEIGHTS to extend the free trial STRONGER training program – use code WITSANDWEIGHTS for $5 off 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 today’s episode, I have the utmost pleasure of talking to the one and only Mike Matthews, a legend in the fitness industry, a bestselling author, and a successful entrepreneur who has helped countless people transform their bodies and health with his no-nonsense, science-based advice. You’ll learn about his fitness philosophy and advice on topics from training for older lifters to nutrition and hormonal health, cardio, and more. Mike is the founder and CEO of Legion, a coaching and supplement company, with the highest ethical standards. He is the author of several influential books, including Bigger Leaner Stronger, Thinner Leaner Stronger, and Muscle for Life.Mike’s Muscle for Life Podcast, with 25M+ downloads, features health, fitness, and lifestyle tips from experts and celebrities. Mike has been training for 20 years and is passionate about helping people achieve their fitness goals.I discovered Mike in 2020 through his book and podcast. Through him, I learned the science of fitness with online calculators, articles, and guest appearances,  so I’m grateful to have the chance to sit down with Mike and have this conversation.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:30] Mike's evolution as an authority in fitness[10:08] On getting started with training and diet[16:07] Factors and expectations in achieving optimal fitness[20:33] Maintaining a calorie surplus for building  muscle and strength[25:59] Energy availability, RED-S, hormone, and recovery[35:22] Training volume and progressive overload for optimal muscle and strength gains[40:42] Lifting program and equipment to start with and how to progress[44:24] Sleep's role in muscle and strength gain[48:56] Limiting the time spent on cardio for strength and recovery[58:03] On pursuing his passion for fitness and writing[1:06:36] Where to learn more about Mike[1:09:32] OutroEpisode resources:Mike’s website: www.legionathletics.comMike on X: @muscleforlife  and IG:  @muscleforlifeThe Know Your Bill of Rights Book 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're talking about living an alcohol-free life with Karolina Rzadkowolska, an alcohol-free empowerment expert. We are unpacking the realities and myths around alcohol consumption, its impact on our physical and mental health, and whether it is actually serving you.You will learn about effective strategies to change drinking habits, cope with social situations, and relieve stress without alcohol. Karolina will help us explore the concept of aligning our lifestyle choices with our personal goals and how giving up alcohol can lead to greater self-discovery and purpose.Karolina helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her programs to transform drinking habits and unlock health, happiness, and potential. She is the bestselling author of the book, Euphoric: Ditch Alcohol and Gain a Happier, More Confident You and her work has been featured in the Huffington Post, The Sunday Post, Popsugar, Real Simple, Elite Daily, and multiple TV shows.  Karolina’s passionate about helping you discover what really makes you happy outside of a beverage and design a life you love. __________Click here to apply for coaching!__________Today you’ll learn all about:[2:29] Karolina's journey to an alcohol-free, 'euphoric' life[9:17] What opened up for Karolina when she became alcohol-free[14:07] Debunking alcohol health myths and discussing its actual effects[21:05] Misconceptions about alcohol as a stress reliever; alternative stress relief methods[27:56] Allan is grateful to Philip for his refreshing approach to nutrition coaching and how it has impacted his fitness[28:43] Tools and strategies for changing drinking habits[31:07] Effects of alcohol on fitness goals, hormones, metabolism, gut health[37:12] Aligning lifestyle choices with personal goals[45:57] Managing social situations when not drinking[48:44] Communicating decisions about alcohol to friends, family, or colleagues[51:58] One question Karolina wished Philip had asked[52:27] Where listeners can learn more about Karolina and her work[53:09] OutroEpisode resources:Karolina's website: www.euphoricaf.com Her book: EuphoricSupport 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 speaking with Dr. Bill Campbell, whose work I've followed for a few years, including his monthly research review Body by Science. We are tackling five very important topics related to improving your body composition to get the physique you want, including how consuming highly processed foods impacts your goals, the effectiveness of a rapid fat loss phase, why weight plateaus occur, and how to break them, physique-training vs. nutrition, and the use of diet breaks and refeeds to optimize your physique.Bill Campbell is a Professor and Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. He publishes a monthly research review (Body by Science) that summarizes the latest and best research focusing on fat loss and building muscle.Bill has published over 200 papers, 3 textbooks, and 20 book chapters related to physique enhancement, and his articles have been cited over 7,000 times.He also is the co-creator (with Dr. Layne Norton) of the "Physique Coaching Academy" - the most comprehensive and evidence-based course and mentorship program helping weight loss and physique coaches across the world.__________Click here to apply for coaching! __________Today you’ll learn all about:[2:03] Bill's background in the field[5:15] Balancing research and practice[9:22] Highly processed foods and their impact on physique goals[14:20] Eating whole foods and controlling for calories[19:31] Rapid/aggressive fat loss[24:46] What induces hyperphagia[27:19] Aggressive dieting and muscle mass[36:30] Use of diet breaks and refeeds[43:58] Weight loss plateaus[51:44] Training vs. nutrition for body composition goals[53:22] The question Bill wanted Philip to ask him[54:37] Where to learn more about Bill and his work[56:21] OutroEpisode resources:Bill’s Instagram: @billcampbellphdHis website: billcampbellphd.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)