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

This episode from my appearance on Paul Hanton’s podcast, The Healthy Fit Life, for the episode “Avoiding Common Issues with Sustainable Fat Loss.” Paul interviewed me about body composition, body fat overshooting, the difference between weight loss and fat loss, what happens when we lose weight, mistakes people make during weight loss, and what we can do instead for a more sustainable approach while still getting results. If you feel like you’ve put in effort to improve your health and fitness but aren’t getting results, I’d like to invite you to apply for my one-on-one coaching program to get the body you desire, lose fat, build muscle, and make real progress. We’ll work together to examine everything you’re doing and NOT doing to figure out what’s missing so you can look better, perform better, and feel better. Just go to witsandweights.com/coaching to learn about my program and apply today or click the link in the show notes.Thanks for listening and enjoy our conversation about body composition!    Topics discussed in this episode:What is body composition?What is body fat overshooting?The difference between weight loss and fat lossWhat happens to your body when losing weightMistakes people make when trying to lose weightStrategies for a more sustainable approach to weight lossRELATED LINKSSubscribe to The Healthy Fit Life podcastFind Paul on InstagramFind Paul on TikTokSupport 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 special one because it’s our first episode featuring a member of our Wits & Weights Facebook community, Josh Isley.We discuss strength, lifelong health, training for events, avoiding overtraining, and lots more. Josh Isely is a 42-year-old mechanical engineer who loves hunting the backcountry and mountains but who also rides a desk every day. He was an athlete in high school and as happens to many people, relied on his natural abilities for too long and, in his own words, “let himself go a bit.” Josh was inconsistent with training and developed a bad relationship with food. He spent the last several years training on and off for hunts and finally got it dialed in this year in preparation for a mountain goat hunt! Josh still struggles with food and binging but is getting better all the time; his program worked well as he was able to climb much better than he could last year. He is now moving into recovery mode and beginning to prepare for New Zealand in the spring. Topics discussed in this episode: Josh’s background and how he finds time to go hunting Why motivation is not enough (and what we should do instead) How we avoid overtraining (especially as we age) How to minimize the impact on aging/ailing joints Dealing with setbacks (injuries/anxiety/depression) and how to overcome those Managing the dichotomy of strength vs. endurance Balancing training for longevity with specific events What recovery looks like (and training periodization) in preparation for his event in New Zealand Strategies to overcome the urge to binge on processed food Dealing with the influences of your support structure when they don't “get” your nutrition/training RELATED LINKSTalk to Josh in the Wits & Weights Facebook community Watch the episode on 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)

This episode is from my appearance on Karen Martel's podcast, The Other Side of Weight Loss, where we demystified as much as we could about lifting, cardio, nutrition, fat loss, and more.Topics discussed in this episode:What is the best way to train?What is the best cardio for weight loss? How long should our workouts ideally be? What does the science tell us about step counting when it comes to weight loss? What cardio is most stressful? How many times a week should we be lifting? How can we take it to the next level and should we? What is the ideal timing of days off and on from workouts? What are compounded movements and why do we want to do them? How often should we be adding more weight to our barbells and dumbbells? How often should we wait between sets? How many carbs, calories and protein should we be eating to build muscle yet lose weight? How to calculate your protein needs.What is the anchor macronutrient? What are the ideal set and reps? What are the signs that you are not lifting heavy enough?How long does it take to see results?Can we lose weight without calorie restricting and just lifting? and more! RELATED LINKSSubscribe to The Other Side of Weight Loss podcastVisit Karen's website at karenmartel.comFind Karen on InstagramWatch the episode on 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)

Paul Hanton joined me to talk about different types of training and how to be consistent and get the most enjoyment from your workouts so you can reach your fitness goals.Paul is the owner of Hydra Fitness, a personal training company that helps career-driven men lose weight without giving up spending time with family or friends. He is also the podcast host of the Healthy Fit Life podcast, which is focused on educating listeners on how they can improve their health through quick and easy tips to implement in their life.As a Certified Strength and Conditioning Coach, Paul has helped numerous busy men lose weight and improve their health. Paul was also diagnosed with Crohn’s disease in 2014 but has not let that stop him from his fitness goals or enjoying life.Topics discussed in this episode:Paul’s background as a coach/trainer and what inspired him to get into fitnessWhy people might not enjoy their trainingWhy people slog through workouts if they don’t enjoy themThe importance of doing some sort of activity for optimal healthWhat people can do if they don’t enjoy their current trainingAlternatives to strength training and ranking those activitiesWhether training is required for a specific goal (even if you don’t like it)RELATED LINKSFind Paul on InstagramFind Paul on TikTokWatch the episode on 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 if there was an easy way to speed up fat loss, burn 500 more calories a day (which is 1 extra pound a week), increase your potential lifespan, reduce your chance of disease, all without excessive cardio or dieting?This is not the next big fitness industry secret but instead one of the easiest, natural, and most effective forms of movement for humans . . . and that is WALKING!Whether you already “get your steps” or you sit around most of the day behind a desk, we are going to dissect the many benefits of walking, from its ability to burn way more calories than you think, increase your metabolism, improve your overall function in life, preferentially burn fat to improve body composition, reduce mortality, and improve associated markers like blood pressure, resting heart rate, cholesterol, depression, and VO2 max.Walking is perhaps the most underrated but effective forms of exercise we can incorporate.Finally, as always on this show, we will discuss easy, actionable strategies for walking effectively that you can start using right away!RELATED LINKSJoin our Facebook community if you'd rather watch the video and to access the nutrition blueprint PDF for this episodeSupport 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 on the show today is Paul Salter, a Registered Dietitian (RD) and Sustainable Weight Loss Expert. Since 2013, he’s personally coached over 1,500 women to lose 20 pounds or more and KEEP IT OFF (without feeling like they're dieting). He’s done so by taking an inside-out approach that focuses on cultivating feelings of self-love and self-worth from day one—not after weight is lost—and by paying much more attention to one’s mindset and emotional intelligence, in addition to the nutritional Xs and Os. He’s a twice published Author, host of The 5% Way Podcast (make sure to subscribe), and Founder and Head Coach of The 5% Community.Topics discussed in this episode:Sustainable weight loss and why it's difficult for most peopleThe role of self-talk in achieving sustainable weight lossThe role of emotional intelligence in sustainable weight lossSelf-talk / identity / transformational model of changePrioritizing self-loveWhere to begin with "deep work"An example of a "destructive and self-sabotaging pattern"Cultivating more intentionality to transform your relationship with foodYour thoughts on willpower and disciplineYour thoughts on "good vs. bad" foodsThe value of the pre-diet maintenance phaseWeight loss as a goal vs. body composition (adding muscle)Going on your own vs. hiring a coachRELATED LINKSSubscribe to The 5% Way  podcastVisit Paul's website at thefivepercentway.comJoin The 5% CommunityFind Paul on InstagramWatch the episode on 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)

Tyla Serro joined us live in the Wits & Weights Facebook Group to share her journey. She was my first interview guest (back in Episode 17), before we started working together on her nutrition plan, and she even planted the idea of me becoming a nutrition coach.Tyla Serro is a powerlifter, mom of a toddler, military spouse, and working professional. She keeps herself busy lifting heavy weights, volunteering with Protectors of Animals, all this while working full time as a Configuration Manager in the Aerospace Industry.Tyla recently acquired the title of Connecticut State Referee for the United States Powerlifting Association and will be judging an upcoming powerlifting meet in November. She’s passionate about raising awareness of Primary Lymphedema, a rare disease that her son was born with.When she's not doing all of these things, she enjoys the outdoors with her family and truly believes that an active lifestyle is one of the many hacks to living your best life.Topics discussed in this episode:Tyla's background with lifting and nutritionHer fitness and nutrition goals over the last yearExperience with dietingThe process we went through for her fat loss phaseWho and why someone should track macrosTyla's proudest moment on this journeyEducation and awareness that comes from working with a coachPlanning ahead and enjoying social events and dining outTyla's increased confidence in her ability to sustain resultsThe importance of strength trainingHer thoughts about the upcoming muscle-building phaseWhere someone should start when it comes to health and fitnessRELATED LINKSFind Tyla on InstagramProtectors of Animals, a non-profit, primarily volunteer, no-kill organization whose mission is to increase the quality of life of all dogs and cats in the communities they serve.Watch the episode on 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)

I am extremely excited for today’s guest, Karen Martel, not only because of her work in women’s fat loss and hormones but her genuine passion for helping others, which comes through on her podcast and in my personal interactions with her. Karen Martel is a Certified Hormone Specialist & Transformational Nutrition Coach and women’s weight loss expert. She is the host of the top-rated women’s health podcast The Other Side of Weight Loss where she helps women to unlock the mysteries of female fat loss and hormone imbalance. After struggling with her own health issues, Karen was determined to bring her knowledge to others with a bold new approach to women’s hormone health and weight management. Karen’s passion lies in helping women balance and optimize their hormones in peri- and post-menopause and breakthrough weight loss resistance. Topics discussed in this episode:Hormonal weight loss resistanceHormone imbalances that cause weight gainSugar cravings from hormone imbalancesWhat happens to hormones during perimenopauseGaining weight during peri or post-menopauseFoods or nutritional strategy to consider before therapy/supplements/medical adviceHow perimenopause affects muscle growthSafety of bioidentical hormonesWhen to start using bioidentical hormonesEffect of estrogen on weight gainSeed cycling (viable strategy for estrogen dominance?)Determine whether we are processing hormones properlyRELATED LINKSTake the Hormone Quiz and find out which hormones could be stopping you from losing weight at this linkSubscribe to The Other Side of Weight Loss podcastVisit Karen's website at karenmartel.comFind Karen on InstagramWatch the episode on 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)

Dr. Glenn Livingston is a veteran psychologist and was the long time CEO of a multi-million-dollar consulting firm for Fortune 500 clients in the food industry. You may have seen his (or his company’s) previous work, theories, and research in major media outlets like The New York Times, ABC, or CBS radio, among many others.Disillusioned by what traditional psychology had to offer overweight and food obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating in working with his own patients AND a self-funded research program with more than 40,000 participants. Most importantly was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food.Topics discussed in this episode:Glenn's personal story with overeating and binge eatingWhy the modern world is a perfect storm for overeating and binge eatingPractical strategies people can use to stop overeatingStarting with just ONE rule for the most troublesome trigger food or behaviorWhy rules and a personal food plan are liberating, not restrictiveWhy generalizations like "just eat everything in moderation" are not helpfulWhy we should strive for perfectionism (with a caveat)How someone trying to GAIN weight would use this approachThe difference between HUNGER and CRAVINGSChallenging clients and situations that required a more intense approachDealing with overeating on the weekends!The one thing Dr. Livingston wished he learned earlier in lifeThe one question Glenn wished I'd asked...and his answerWhere to get a copy of his free book, "Never Binge Again"RELATED LINKSBinge Eating Recovery Coaching, Books, Tutorials and More at NeverBingAgain.comDr. Glenn Livingston on InstagramWatch the episode on 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)

This is another "Science Says" episode, where we break down a single recent article relevant to the fitness (lifting, nutrition, health) industry and strategies you can apply right away based on what the science says.Today's article is "Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. A randomized, controlled trial." by Ross, et al. (2000).The main question is, which is better for weight loss: diet (a calorie deficit) or exercise (in the form of cardio)? Listen to find out—you might be surprised!RELATED LINKSRoss, R., Dagnone, D., Jones, P. J., Smith, H., Paddags, A., Hudson, R., & Janssen, I. (2000). Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. A randomized, controlled trial. Annals of internal medicine, 133(2), 92–103. 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)