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

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)

Today I’m excited to welcome nutrition expert Lisa Franz to the show. Lisa and I met through podcasting and the nutrition coaching industry, and I had the pleasure of recording an interview on her show, The Nutrition and Life Podcast.Lisa and I will discuss the importance of breaking the extreme diet cycle, and how to find a sustainable and balanced approach to nutrition, training, and lifestyle. Lisa will reveal how to maintain a healthy lifestyle as we age, strategies for being consistent while traveling, and principles of effective training. She will also share her personal experiences and insights on how to create a balanced life without feeling guilty, deprived, or sacrificing your well-being.Lisa has a master's in Exercise Science, Health Promotion, and Nutrition and is the CEO and founder of Nutrition Coaching and Life. She's also the host of The Nutrition and Life Podcast.Lisa teaches people to navigate their own nutrition so that they know how much and what to eat, whether they want to lose weight, gain muscle, or recomp. She believes that learning to work nutrition around your life is one of the most important aspects of this journey. Nutrition should enhance one's life, not make it harder!  __________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:13] Lisa's personal values and backstory[3:30] The importance of learning about nutrition[6:45] Finding a sustainable approach to nutrition[9:19] Exiting the extreme diet cycle[16:44] Finding your own form of sustainability [20:10] "Balance" in diet and lifestyle[28:12] Balancing life, work, and physical health[32:28] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs[35:55] Training principles to live by[43:08] Nutrition and training advice[52:25] Nutrition and training advice as we age[55:15] Lisa's plans and projects[57:11] Lisa's personal struggles[1:01:41] Where you can learn more about Lisa[1:02:20] OutroEpisode resources:Lisa's website: Nutrition Coaching and Life The Nutrition and Life PodcastLisa on Instagram: @nutritioncoachingandlifeSupport 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 back Carl Berryman, a friend, a peer, a mentor, a brother, and the host of Inspired by Impact - A Podcast for Men, for a fascinating conversation on crushing body composition and fitness goals. We explore vulnerability, taking action, and introspection in personal growth. Carl shares his experience with progress tracking, muscle building, and the impact of lean muscle mass. We discuss overcoming plateaus, support systems, and the mind-muscle connection. Touching on setting weight goals, self-acceptance, and daily gratitude, Carl introduces his "cookie jar" ritual for reflecting on accomplishments. As one of the few men who genuinely inspire me to be better, I had the privilege of interviewing Carl on Wits & Weights Episode 47, and he interviewed me on Episode 37 of the Inspired by Impact podcast.Tune in for an insightful episode that inspires you to tackle your fitness goals with determination and focus.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[5:05] Vulnerability vs. taking action[7:43] Principles and methods in managing energy balance, and tracking[15:57] Sustainability, mindset, and goals[19:40] Carl's story[23:17] Longevity and health that come from lean mass[25:01] Lifting heavy, progressive overload, and the right mindset[27:29] Pushing through weight and lifting plateaus, and identity-based habit[33:22] How his support system contributes to his process[38:51] Measuring everything in the day-to-day[43:21] How Carl is dealing with his weight stall[45:03] The problem with tracking and a different approach to tracking[52:22] What surprised Carl during the process[55:16] Listening to music while working out[57:32] How to know when you're done and when to switch gears[1:01:22] The question Carl wanted Philip to ask him [1:06:04] OutroEpisode resources:Wits & Weights podcast Ep 47: Upgrade Your Fitness, Health Relationships, and Communication with Carl BerrymanInspired by Impact podcast EP037 PREP Health & Fitness - Multiple Orgasms, Shedding Fat, One-Step Stress Relief, and Bringing Your Business to LifeSupport 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 have Lisa Salisbury join me to explore the role of our higher brain in making better decisions about our health and the concept of portion distortion and its impact on our food choices. In this episode, Lisa talks about listening to our bodies, the negative effects of the clean plate club mindset, food waste, and sustainable eating.Lisa is a weight loss life coach who helps women shed pounds without tracking food. Her personal struggle with chronic dieting drives her expertise in breaking free and achieving weight loss success through coaching.Lisa is a certified Health Coach through the Institute of Integrative Nutrition and a certified Life Coach and Weight Loss Coach through The Life Coach School. She also has a BS from Brigham Young University in Health and Human Performance.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:13] Lisa’s personal journey from chronic dieter to health, life, and weight loss coach[7:15] Using our higher brain to make better health and wellness decisions[12:22] The importance of a long-term, sustainable approach to eating and how to achieve it[18:24] Portion distortion and how it impacts our food choices[21:29] The impact of the clean plate club and strategies for breaking free from this mindset[22:54] Stephanie shares her experience with her one-on-one nutrition coaching with Philip[25:06] Food waste and why it’s important to address[28:16] Overcoming portion distortion and learning to listen to our bodies[30:24] The diet mentality and diets with end dates[34:30] Overcoming the mindset of labeling foods as “good” or “bad”[38:54] How to pick “power foods” that work for your body and lifestyle[40:36] Success stories of others who have transformed their relationship with food and their body, and the impact on other areas of their lives[42:50] Choosing the exercise you do[47:14] Where can you learn more about Lisa[48:18] OutroEpisode resources:Lisa’s website: wellwithlisa.comIG: @well_with_lisaPodcast: Eat Well, Think Well, Live WellLisa's Go-To Meals GuideSupport 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)

I am beyond ecstatic to welcome the Dr. Eric Helms to the show today.  Eric’s work has been a huge influence on me in my personal journey,  coaching education, and philosophy, and today we're going to discuss evidence-based research, coaching, and communication, what Eric's been up to in the world of powerlifting and bodybuilding. We dive into topics including self-determination theory, training strategies, plant vs. animal protein, and adaptation during weight loss, among others.Eric is an exceptional coach, athlete, author, and educator focused on natural bodybuilding and strength training. As the Director and Chief Science Officer of 3D Muscle Journey (3DMJ), he heads a team that offers evidence-based information, community support, and holistic coaching for drug-free competitors. With a PhD in Strength and Conditioning from Auckland University of Technology (AUT), Eric has published peer-reviewed articles and co-authored The Muscle and Strength Pyramids, one of the best training and nutrition guides out there.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:44] Eric's story[5:58] Balancing stregth and hypertrophy[11:00] Minimum effective dose vs maxing out, 80/20 rule, and nutrition for new lifters[13:50] How much and how hard to train, training to failure, and progressive overload[19:24] Mindset, agency, and self-determination [26:03] Dealing with a client that just wants to be told what to do[29:10] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out[29:55] Learning to lift without a coach[37:13] Eric's personal routine and his motivation[40:06] Eric's advice to his younger self, and the key principles for beginner lifters to prioritize strength and size programming.[49:29] Plant protein vs animal protein[57:15] Learn more about Eric[58:32] OutroEpisode resources:Eric's podcast: Iron CultureWebsite: 3dmusclejourney.comTraining and nutrition guide: The Muscle and Strength PyramidsLatest research: Monthly Applications in Sports Science (MASS)IG: @helms3dmjSupport 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 diving into how to optimize your health and performance with Dustin Lambert, a fellow nutrition coach I met through the Wits & Weights Facebook group and our coaching cert connection with NCI. Dustin will share challenges and strategies for fat loss as you get leaner, the pros and cons of bulking and cutting versus “maingaining,” and unique issues to consider when you have a metabolic disorder or autoimmune disease. He’ll also tell us the optimal protein and sodium intake for strength and hypertrophy, and the impact of red meat, saturated fat, and cardio on health outcomes and performance. And finally we’ll get into blood work, tendinitis, wearable fitness trackers, and AI chatbots like ChatGPT.Dustin Lambert is an NCI certified nutrition coach in the Houston area. He’s also a strength and conditioning coach. Dustin specializes in helping people manage metabolic disorders and autoimmune disease, correct their blood lipid profiles, prevent cardiovascular disease, lose fat, and restore health using barbells and periodized nutrition programming. Dustin is also a full-time husband and father, part-time Hot Rod builder, and once a Marine always a Marine.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:30] Dustin's purpose and backstory[7:12] Measuring coaching success and impact[9:18] How fat loss becomes harder the leaner you get[14:14] Diet breaks, refeed, eating carbs, and tracking while on break[16:14] Pros and cons of bulk/cut vs maingaining[21:17] Unique challenges when training for fat loss when a client has disorders[26:54] How much protein do you really need for strength and hypertrophy?[29:36] Tony shares what he likes about Philip and the Wits & Weights community[32:05] The effects of red meat and saturated fat on health outcomes vs strength and hypertrophy[36:43] How much sodium do you really need as a recreational lifter?[42:46] Programming for tendinopathy.[46:28] The effects of cardio on muscle mass and strength?[49:13] The limitations of wearable trackers and how to properly use them.[53:08] How people can use chat GPT to learn how to think independently and develop their own opinions and views[57:40] OutroEpisode resources:Dustin’s Facebook profileSupport 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 super excited to have Cody McBroom on as my guest to share his expertise, his philosophy, and some inside strategies with us today for looking like you lift. Cody and I will discuss how to use data to reach your goals more efficiently, how to balance training for aesthetics and performance to improve your body composition, and how to overcome plateaus and obstacles along the way. We’ll also get into Cody’s coaching and podcasting experience and how to maintain a balanced life.Cody McBroom is a Trainer, Sports Performance Specialist, and Sports Nutritionist (CPT, PES, CISSN, MNU, PN2) and the owner of Tailored Coaching Method, a world-renowned online fitness and nutrition coaching company.I learned about him through his Tailored Life Podcast, which I highly recommend following and personally listen to every episode, and my impression of Cody is that he is passionate about strength training and nutrition science and believes in using individualized and flexible approaches to help his clients get the best results possible. Over the last 12 years, he’s worked with everyone from bikini and physique competitors to TV show actors and numerous WWE stars, but most of all he’s worked with everyday people just like you (and him), helping them FINALLY look like they actually lift.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:21] Cody's transformation story[8:35] Having true power and clarity in your life starts with physical mastery[14:33] If you're not tracking, you're guessing[20:55] The Tailored Trainer App[26:04] Balancing health, performance, and longevity goals[32:14] Hormonal and metabolic adaptation and weight regulation[36:37] Strategies for breaking through plateaus[45:36] When and how to implement cardio into your training[47:42] Avoiding autoregulation against weight loss[49:48] Most challenging case Cody has worked with[55:01] How has podcasting made Cody a better coach[58:00] What he is working on now[1:01:40] Where can you learn more about Cody[1:02:20] OutroEpisode resources:Cody’s website: https://tailoredcoachingmethod.com/ Cody's IG: @codymcbroom The Tailored Trainer app: https://apple.co/3nYujMv 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 answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building muscle, or doing both at the same time?I discuss seven common scenarios and share a 6-12 month plan for each scenario. You can choose the best approach based on your goals, starting point, and personal preferences. Plus, I'll share some common mistakes people make when pursuing their fitness goals, so you can avoid them and stay on track. I also recommend an app that is particularly helpful for tracking your macros, making it easier to manage your nutrition goals.Do you have any fitness questions you want me to answer, or do you want to give feedback? You can now send a voicemail, and we might even feature it on one of our future episodes!__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:44] Listener feedback[4:58] Six to ten weeks maintenance phase, establishing your habits[6:47] Common mistakes[12:23] Scenario 1: You need to lose 10-20 Lbs[15:24] Scenario 2: You need to lose 20-40 Lbs[15:24] Scenario 3: You need to lose 40-50-60 Lbs or more[24:17] Scenario 4: You're at the lower end of skinny-fat[26:19] Scenario 5: You're untrained and lean[29:33] Scenario 6: You're trained and lean[31:22] Scenario 7: You're trained and hitting the upper limit of your body fat[35:20] OutroEpisode resources:Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it OffDownload the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.Got questions or feedback? Leave a voicemail 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)

My guest today, Adrian Moreno, taught me how to bring this show’s important, life-changing message to an even wider audience by guesting on other podcasts, a topic we dive into. If you own a business, recently started one, or are thinking about it, or even if you have a powerful story you want to share with the world, you’ll want to listen all the way through because his approach is both unique and effective, which is why I use it myself.Adrian began his career in the health and fitness space while gaining unparalleled experience with hypnosis & NLP (neuro-linguistic programming), establishing himself as a respected transformation specialist through the power of hypnotherapy.Adrian went against his mentors' teachings, focused on getting booked on top podcasts, and grew his hypnotherapy company to $250,000 in 12 months.  He now teaches others how to replicate his success.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:50] Adrian’s experience in health and fitness, hypnotherapy, and helping business owners[6:45] The day he decided to change his life[12:40] How he started as a personal trainer[20:01] The story that kept him going after every rejection[23:58] His introduction to hypnotherapy [27:28] Changing the way you see yourself[30:01] Hypnotherapy and how it helps someone with their health and fitness[36:10] The most common emotional and mental barriers and strategies to break through[38:56] Misconceptions and skepticism about hypnotherapy[40:40] Carol is grateful to Philip for helping her be consistent with nutrition and understand the importance of rest days[45:00] How Adrian came up with the idea that podcasting was the next big thing to find customers for fitness and other businesses[1:00:12] 3-step framework to getting booked on podcasts to grow your business, and his results[1:07:38] What if you think your story isn’t unique or powerful? How do you make the best impression during podcast interviews?[1:12:06] Why you should do your thing[1:16:54] OutroEpisode resources:Get Adrian’s free PDF, How I Got Booked On 52 Podcasts In 12 Months And Generated 6 Figures Worth Of Clients From ItGet The Power Pitch program hereGet Adrian's free self-hypnosis video hereSupport 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 is the worst thing that can happen to you when you experience a huge failure or struggle at something over and over again, whether your health and fitness journey, your relationships, your business, or life?I just experienced something that could have devastated me—if I hadn't built the mental fortitude to handle it and, better yet, use it to fuel my future.Listen to this short bonus episode, part of the Mindset Monday series, for how YOU can use these experiences to level up your life.Don't forget to listen all the way through for specific, step-by-step strategies!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)