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

Can you supercharge your metabolism and maximize fat loss with LESS exercise? In today's episode, we talk about the four key components of metabolism and debunk the myth that more exercise equals more calories burned. We also dive into the drawbacks of over-exercising and the role muscle tissue plays in boosting metabolism.We talk about strength and cardio training, underlining the multiple benefits of cardio, from enhancing heart health to boosting lung capacity, while also spotlighting the lesser-known yet equally important gains from walking. Overall, you'll learn how to make your workouts not just rigorous but efficient and sustainable for building muscle, losing fat, and improving your body composition.Tune in to this episode and tap into the science of getting fit.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[1:55] Reading of two 5-star reviews[3:23] Components of metabolism[4:49] Exercising more to burn calories[7:16] The importance of strength training and muscle[8:58] Tony shares what he likes about Philip and the Wits & Weights community[11:26] Constrained energy model[13:43] Benefits of working out less[15:26] Effective amount of cardio [19:04] What is a results breakthrough session, and how to get a free call[20:37] Outro 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)

On today’s show, we dive deep into the topic of stress and its connection to emotion, physiology, and physical pain and trauma. We explore the concept of Strauma, and how it affects your well-being. We also discuss the difference between stress management and stress resolution and explore the effectiveness of stress management tools so you can transition from a state of struggle and strife to one of ease and grace.My guest today is Christopher Lee Maher, an author, inventor, entrepreneur, speaker, coach, and innovator in the fields of health, wellness, and longevity, and he is going to share his perspective on these topics and more as we get into our conversation.Christopher was a Navy SEAL with 1.8% body fat at 22. He had no idea how stress would impact his physical, mental, energy, and emotional health. He didn't realize he was sick. Eventually, he had joint pain and impaired vision. Christopher discovered that Strauma, or accumulated stress, becomes trauma and causes serious harm.  In his mission to alleviate his discomfort, Christopher developed True Body Intelligence technology, a comprehensive system of total healing and integration.With his help, Christopher’s clients have succeeded at the highest levels in sports, entertainment, business, medicine, and international politics.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:59] The pivotal moments that shaped who Christopher is today[13:01] Using stress as a motivator [20:16] Voluntary hardship and transition to ease and growth[28:01] Identifying the psychological root cause based on the physiological symptoms, and the concept of traditional Chinese medicine[30:44] Carol is grateful to Philip for helping her be consistent with nutrition and understand the importance of taking rest days[37:59] Body mapping for achieving results[45:15] How to improve your health and learn "BESTercise"[51:34] What training does Christopher recommend[56:31] What he wanted Philip to ask him about[58:58] Where you can learn more about Christopher[1:00:27] OutroEpisode resources:Christopher’s website: truebodyintelligence.comHis book: Free for Life: A Navy SEAL's Path to Inner Freedom and Outer PeaceSupport 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 honored to sit down with none other than Andy Morgan, the passionate, knowledgeable, and well-muscled force behind RippedBody.com. Originally from the UK but living in Tokyo, Andy has carved out a very clear path in the crowded world of fitness, and I've learned a ton from his books and online content, which is why I had to invite him on the show.Today you'll learn about Andy's experiences, his no-nonsense approach to fitness communication, and his thoughts on training, muscle-building and fat loss phases, and related topics like body fat percentage, scale weight fluctuations, and challenges during fat loss. Andy will also share his insights on the fitness industry, using data and solid principles to get results.Andy Morgan is a fitness coach, author, and entrepreneur who has been helping people achieve their physique goals for over a decade. He works with busy working professional men who are recreational, physique-focused trainees, and he uses a simple but data-driven and effective approach with his clients.In addition to his website RippedBody.com, he co-authored the hugely popular Muscle and Strength Pyramids and wrote The Diet Adjustments Manual to eliminate guesswork during cuts and bulks. What I really appreciate about his content is how he simplifies complex concepts but uses data to back everything up while calling out the nonsense in the fitness industry with a healthy level of skepticism. __________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[3:38] How Andy developed his approach to fitness communication[7:13] How he communicates the science and principles of nutrition and training and their applications[15:54] Advice to people who want to start lifting[19:56] How staying longer in the muscle-building phase is beneficial[33:02] Andy's recommended rate of gain[39:03] How important are body-fat percentages, and Andy's thoughts on using photos[49:31] Training during the fat loss phase[55:44] What is Andy most proud of in his coaching career[59:46] Where to learn more about Andy[1:00:56] OutroEpisode resources:Andy’s website: rippedbody.comInstagram: @andy_rippedbodySupport 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 are talking today with Darlene Marshall about the fascinating interplay between holistic wellness coaching and positive psychology and how it can help unlock your full potential. We'll go into holistic wellness,  upward spiraling, habit priming, neurological flexibility, and more.I met Darlene through Carl Berryman of Inspired by Impact podcast. I began following her podcast, which explores ancient traditions and modern science. Recent episodes cover topics like the benefits of time outdoors, mindset issues such as analysis paralysis, and the additive approach to nutrition.Darlene Marshall is a Holistic Wellness Coach and an expert in fitness, wellness, and well-being. She was named America’s Favorite Trainer by BurnAlong in 2021.  Darlene has Masters in Applied Positive Psychology, certifications in Nutrition Coaching, NLP, Alignment Yoga, and training in various areas.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[3:00] Influence of positive psychology on coaching values and approach[5:30] Shifting from a trainer to a holistic wellness coach[7:44] Differences between applied positive psychology and traditional psychology[11:42] Holistic wellness: definition and concept[13:36] Emergent actualization and upward spiraling for resilience and performance[22:46] Habit priming and the role of BDNF in neurological flexibility[28:36] Helping those with negative mindsets and self-imposed limitations[32:02] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs[32:48] Moving clients toward actualization[35:37] Relationship between agency, empowerment, and co-dependence[40:23] “Fake it till you make it” phenomenon and confidence-building[41:05] Perspectives on the term “coach” and its appropriateness in fitness[43:53] Leveraging emotions as information[48:40] Balancing ancient traditions and modern science in wellness coaching[52:50] Current trends, research, or developments in the fitness/wellness space[56:19] Personal favorite episode or recurring theme in the Better Than Fine podcast[1:00:38] The question Darlene wished Philip asked[1:03:02] Where to find Darlene[1:03:51] OutroEpisode resources:Darlene's podcast: Better Than Fine Instagram: @darlene.coachSupport 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 diving into flexible dieting and evidence-based fitness with nutrition researcher and educator Alan Aragon. You'll learn about the importance of evidence-based practice for the average person looking to improve their health, rigid vs. flexible dietary control, and the practical side of nutrition, such as protein sources, distribution strategies, and anabolic resistance. He addresses behavior change, food tracking, intermittent fasting, and research gaps in nutrition and fitness.Alan is a leading advocate for evidence-based information in the fitness industry, with over 30 years of experience. He writes a monthly Research Review, publishing cutting-edge information in popular magazines and scientific literature. Alan co-authored the most-viewed article in JISSN and led the development of the ISSN Position Stand on Diets & Body Composition. He also designs programs for athletes and individuals seeking optimal health.Alan's book, Flexible Dieting, transformed my perspective on food, coaching, and evidence-based practice. I'm thrilled to have him on the show.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:36] His purpose and journey in evidence-based fitness and flexible dieting[8:33] Importance of evidence-based practice for the average person[13:18] Selecting and evaluating studies for the monthly research review[19:45] Rigid vs. flexible dietary control and sustainable results[28:05] The spectrum of diet control: Intuitive eating and its impact on goals[30:11] Addressing behavioral challenges in the context of flexible dieting[31:32] Stephanie shares her experience with her one-on-one nutrition coaching with Philip[35:35] Incorporating treats and indulgences sustainably[40:25] Best protein sources and distribution for muscle building and recovery[42:42] Muscle anabolic resistance in older adults and its implications[46:26] Ideal protein source split for overall health[48:16] Protein/carb distribution and carb cycling during a fat loss phase[55:12] The question Alan wanted Philip to ask[1:00:24] How to reach out to Alan[1:00:57] OutroEpisode resources:Alan's website: www.alanaragon.comInstagram: @thealanaragon 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’s episode is part of a recent live training I gave to my FREE private Facebook group about using refeeds.What are refeeds, what are the 5 common mistakes people make, and how can you incorporate them successfully as a way to take the edge off during fat loss so you can get to your goal as quickly and painlessly as possible. 👇👇👇 Join our FREE community 👇👇👇https://www.facebook.com/groups/witsandweightsSupport 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 have a very special guest with me. Her name is Allie Cass, and she is a former bodybuilding pro turned functional health and fitness coach who helps stressed-out women optimize their metabolism, up-level their mindset, and shift from surviving to thriving. Allie will share her unique perspectives on health and fitness, the importance of the mind-body connection in overcoming health challenges, and how to up-level your mindset to achieve your goals.You'll learn about the fat-loss conundrum—where hormones, gut health, and stress intersect—and practical strategies for optimizing these. We will explore topics like body positivity, self-improvement, and self-love.Allie is the founder of Allie Cass Health and the Metabolic Makeover, an online immersion program that teaches women how to reclaim their health, heal their metabolism, ditch self-sabotage, and create a life of strength and vitality. She’s an advocate for self-love, becoming your best self through mind-body health, and living a life fully alive!__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:05] Transition from professional bodybuilding to health coaching[6:24] Living in the extremes of being unhealthy to professional bodybuilding[10:00] The power of self-love and the right mindset [13:16] Shifting the narrative to self-love and healing[17:11] The impact of mindset on well-being[20:46] Impact of life stress on fitness[23:34] Taking action to level up the mindset[26:08] Assigning meaning and taking control[28:44] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out[29:30] The Fat-Loss Conundrum[33:22] Pre-diet, maintenance, or prep to normalize a dysfunction[34:53] High-impact actions to improve gut health[38:25] Mindfulness when eating and taking a walk after meals[40:39] Managing the different layers of life stress[46:44] Overcoming negative body-image[51:28] Performance-based vs. habit-based approach for teens[53:33] Helping women to live fully alive[57:40] The question Allie wished Philip asked[58:55] OutroEpisode resources:Mindset & Metabolism Makeover: Allie’s one-on-one mind-body transformation programInstagram: @alliecasshealth 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 sitting down with Greg Nuckols to talk about lifting, MacroFactor, and science. You'll learn what he's been up to lately, his take on lifting and life, and all things MacroFactor. We'll also explore how to be consistent and maybe even enjoy tracking your nutrition, incorporating scientific research into your health and fitness routine, and other words of wisdom.Greg Nuckols lifts weights, writes about lifting weights, and coaches people who want to get better at lifting weights.With an MA in Exercise and Sports Science and three all-time powerlifting world records, he co-hosts the Stronger by Science Podcast. It's a must-listen for enthusiasts who love exploring cutting-edge research on lifting, nutrition, and more, delivered with a unique blend of humor and world-building.Greg is, of course, the co-founder and Head of Content at Stronger by Science and the co-founder of MacroFactor, the food-logging app that I use personally and can’t stop talking about.Finally, Greg has been a pivotal inspiration in my personal journey of health and this very podcast.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[1:56] Balancing personal and professional life[4:33] Current personal lifting routine and goals[8:04] Bringing fun into life and fitness pursuits[14:03] Update on the Feats of Strength[16:00] Trends in powerlifting[24:18] Listener stories and their impact on the MacroFactor team[31:17] Progress toward achieving MacroFactor's vision[33:52] Addressing common objections to tracking nutrition and weight[40:45] One of the things that set MacroFactor apart from other tracking apps[50:11] Tony shares what he likes about Philip and the Wits & Weights community[50:56] Underrated features and usage tips for MacroFactor[56:15] Personal experience with long-term fat loss using MacroFactor[1:19:29] Selection process for topics on Stronger by Science[1:21:14] Personal methods for staying updated with the latest research[1:24:20] The value of the MacroFactor community[1:35:35] Learn more about Greg[1:37:46] OutroEpisode resources:MacroFactor app (use code WITSANDWEIGHTS to get 2 weeks free)The Stronger By Science PodcastSupport 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)

My guest today, Allan Friedman, is a member of the Wits & Weights community and a one-on-one coaching client of mine who has gone through his own physical and mental transformation during our time together. He has a passion for sharing knowledge, engaging with fellow health and fitness enthusiasts, and always being of service. Today we’ll explore his early influences in nutrition and fitness, his personal connection to health and well-being, and how his professional background informed his fitness journey. Allan will share how he's overcome resistance, developed a positive attitude toward fitness, transitioned from emotional to mindful eating, and managed nutrition as a bariatric patient.Allan Friedman was a School Psychologist for over 30 years, skilled in Developmental Psychology, School Psychology, and Mindfulness Training. In the fitness industry, he loved being a Spinning® Instructor for over 12 years. He maintains a Yoga Instructor Certification with additional certification in Trauma Sensitive Yoga.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[3:53] Influences on Allan's interest in nutrition and fitness[6:29] Factors contributing to his motivation and positive attitude toward fitness[10:50] Personal connection with health and well-being[14:12] Tracking habits and habit stacking[19:39] Influence of developmental psychology and mindfulness training on his approach to fitness[27:20] Overcoming resistance in his fitness journey[31:15] Journey from emotional eating to mindful eating[36:38] Evolution of his fitness goals and perception of the "finish line"[38:23] Strategies and challenges of managing macros as a bariatric patient[42:21] Maintaining a positive and passionate mindset in the face of fitness challenges[45:43] The impact of our 1-on-1 coaching on his well-being and goal attainment[49:03] Specific challenges overcome through our coaching relationship and coaching process[55:06] Advice from Allan for beginners on their fitness journey[59:53] The question Allan wished he was asked[1:02:20] Where to connect with Allan[1:03:01] OutroEpisode resources:Allan’s FB profileWits & 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)

Today I have the pleasure of chatting with the renowned Dr. Eric Trexler to discuss nutrition science, psychology, and application. We'll explore his experiences, research, and coaching, covering topics such as diet breaks, dynamic maintenance, and plant-based protein. Eric Trexler, a pro-natural bodybuilder and sports nutrition researcher with a PhD in Human Movement Science, has years of university-level teaching experience. He has published numerous peer-reviewed papers on exercise and nutrition for improved strength, size, and leanness. Since 2009, Eric has coached individuals, prioritizing evidence-based and personalized approaches to help them achieve their fitness goals.Eric is the co-owner of MASS research review and MacroFactor app. He is also the co-owner and Director of Education at Stronger By Science, where he writes articles, coaches clients, and co-hosts the Stronger By Science podcast.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about: [2:30] Impact of early physical self-perception on Eric's fitness journey[4:53] Tangible impact of his research on real people[6:50] Findings and implications of his study on diet breaks[10:38] Protocols for implementing diet breaks[13:33] Nutrition and training approach for people with menstrual cycles[17:36] Rationale of Eric's article on reverse dieting and dynamic maintenance[26:10] Tracking  maintenance to adjust weekly or get out of a diet sooner[29:30] Carol appreciates Philip's support in maintaining her nutrition and recognizing the value of rest days[30:36] Science related to energy expenditure and flux[34:44] Physical activity level and appetite regulation [36:32] Current stance on plant-based vs. animal protein[42:16] Strategies for omnivores to include more plant-derived protein[44:49] Psychological aspects of dieting in the context of tracking[49:25] Area of research that is exciting right now[52:04] Impact of metabolic adaptation on weight loss success[54:50} Learn more about Eric[55:38] OutroEpisode resources:Eric's Instagram: @trexlerfitnessReverse Dieting: Hype Versus EvidenceMASS research reviewSupport 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)