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

Download my free Muscle-Building Nutrition Blueprint for the exact steps to structure your diet, calorie surplus, macros, and more to gain muscle at the optimal rate while minimizing fat gain or go to witsandweights.com/muscle.Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University!—Do you struggle to eat enough calories to support muscle growth? Have you tried "just eating more," only to feel sick or frustrated when the scale won’t budge? What if eating more calories could actually be enjoyable—even with dietary restrictions?Philip (@witsandweights) shares 12 proven strategies to help you break through plateaus and gain weight effectively. Inspired by listener Jim from Michigan, who tackles weight gain challenges while playing hockey in his 70s, Philip dives deep into strategies that fit any lifestyle. Whether you’re a “hard gainer,” have specific dietary restrictions, or simply want to build muscle sustainably, these tips will transform how you approach nutrition. With practical advice like adding calorie-dense foods, leveraging liquid calories, and making your meals more appealing, you will be empowered to fuel your body for growth without the misery of force-feeding.Today, you’ll learn all about:3:34 Strategy #1: Adding calorie-dense food to your meals5:08 Strategy #2: Incorporate liquid calories6:17 Strategy #3: Enhancing meals with smart calorie boosts6:50 Strategy #4: Focusing on the foods you enjoy8:06 Strategy #5: Increase your meal frequency9:15 Strategy #6: Don't drink water before your meals9:52 Strategy #7: Embrace calorie timing11:22 Strategy #8: Make your food visually and socially more appealing 13:28 Strategy #9: Have high-calorie snacks always available14:26 Strategy #10: Sneak calories into drinks15:43 Strategy #11: Plan your meals around fats 17:40 Strategy #12: Track and adjust by keeping it simple but systematic19:43 Managing stress and recovery to improve appetite22:59 OutroEpisode resources:Gain weight episode: The Most UNDERRATED Fat Loss Secret Making You FATTER (and Sabotaging Muscle Gain Too)Try MacroFactor for free with code WITSANDWEIGHTSSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Take the 2025 Podcast Listener Survey now to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University. Let me know what YOU want to see on the show this year!--Learn about the strategies and habits listeners like you are using to crush their training and nutrition goals in 2025.Hear about some popular topics you’ll see in future episodes, like hunger management during fat loss, training over 60, staying consistent on vacation, and the science behind successful building phases.Links & Resources:Take the Listener Survey Here: https://forms.gle/p1XNhkLZRghyHdH36Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Progressive Overload Guide to learn how to gain muscle, strength, and performance like never before.—How can dynamic resistance change the way you build muscle? Are free weights holding you back in certain lifts? Could technology offer a safer and more efficient way to train without compromising results?Philip (@witsandweights) dives deep into the science of strength training with Troy Taylor, Senior Director of Performance Innovation at Tonal. Troy shares his expertise from analyzing data on over 200 billion pounds lifted, offering a fascinating perspective on how dynamic resistance, like that provided by Tonal, compares to traditional free weights for muscle activation, hypertrophy, and strength development.Explore how technology can enhance your training with real-time resistance adjustments, eccentric overload, and accommodating resistance—all while ensuring safety and efficiency. Whether you’re a seasoned lifter or starting, this will expand your understanding of resistance training science and innovation.Today, you’ll learn all about:2:21 How Tonal differs from free weights7:12 Tonal features: Spotters, eccentric loading, and tracking13:28 Who benefits most from Tonal’s capabilities16:43 Strength training data analysis and trends23:32 Why older adults can see faster strength improvements25:28 Morning workouts and their impact on consistency27:23 Tracking gains and hypertrophy progress31:59 Program customization and progressive overload34:56 Customized weight training, fatigue, and recovery needs41:42 Leveraging lengthened partials and eccentric overload47:22 Tonal’s new Training Lab launch in NYC49:04 OutroEpisode resources:Instagram: @strengthsciencetroyWebsite: tonal.comTraining Lab: tonaltraininglab.comFacebook: @TonalStrong Youtube: @TonalStrong Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join our free Facebook group to connect with others taking the #3MillionSteps2025 Challenge challenge!--Are you struggling to lose that last bit of fat?Research shows hitting the right number of daily steps can dramatically boost your metabolism and fat loss through NEAT (non-exercise activity thermogenesis).Learn how the engineering concept of the Compound Effect explains why small, daily increases in movement create exponential results over time - transforming not just your physique but your entire metabolism.Main Takeaways:The Compound Effect shows how small daily improvements lead to exponential results8,200 daily steps (3 million/year) hits the research-backed sweet spot for health benefitsWalking enhances lifting results through improved recovery, nutrient partitioning, and metabolismPersonalized progression rates ensure sustainable implementation based on your starting pointBenefits of walking according to research:Enhanced insulin sensitivity and blood sugar controlImproved nutrient partitioning for muscle growthBetter recovery between lifting sessionsReduced muscle soreness and inflammationEnhanced sleep quality and stress reductionIncreased NEAT for easier fat lossPreserved muscle mass during cutsBetter joint mobility and reduced stiffnessMore stable energy levels throughout the dayImproved cognitive function for training focusRemember: Walking alone isn't enough - you need progressive overload through strength training. But for those already lifting, increasing daily steps is the perfect complement to optimize your results.Join our free Facebook group to connect with others taking the challenge and share your progressSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)—Struggling to shed fat without sacrificing your sanity? Why do 95% of dieters regain weight—and how can you avoid that trap? Can fat loss really be sustainable without drastic measures like cutting carbs or doing a 28-day challenge?Philip (@witsandweights) kicks off the new year with a powerful guide to six evidence-based fat loss strategies tailored to your unique lifestyle and goals. These approaches aren’t about quick fixes but real, lasting results without misery or burnout. Learn how to pick the strategy that fits your body, goals, and life, and start 2025 with a sustainable plan you’ll stick with.You’ll also hear why most fat loss plans fail, the role of metabolic adaptation, and the secret to flexibility in dieting that most people overlook. Download Philip’s free Precision Fat Loss Guide at witsandweights.com/free to follow along and put these strategies into action.Today, you’ll learn all about:3:03 The three main reasons diets fail8:27 Strategy #110:48 Strategy #213:15 Strategy #316:50 Strategy #418:44 Strategy #521:03 Strategy #623:04 Understanding metabolic adaptation and its impact27:38 How to choose the right strategy for you30:41 Setting up calories, macros, and meal timing37:26 The importance of maintaining strength while cutting39:17 Why successful fat loss doesn’t require perfection41:36 Fat loss that fits your life42:52 OutroEpisode resources:Have you heard about MacroFactor’s massive $100,000 New Year's Transformation Challenge? They’ll be giving away $50,000 to a grand prize winner, and $500 to 100 more people! All you need to do to enter is download MacroFactor – use my code WITSANDWEIGHTS to get a two-week free trial – then fill out a quick form at macrofactorapp.com/challengeSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Want to kickstart your 2025 transformation AND have a chance to win big? MacroFactor just announced their $100,000 New Year's Transformation Challenge, with a $50,000 grand prize and 100 additional $500 prizes up for grabs.In this episode, I break down:How to join the challenge (January 1-10 registration)Why MacroFactor is my top recommended nutrition appExactly how to get started with the app and challenge3 steps to join:Download MacroFactor and use code WITSANDWEIGHTS: → Apple/iPhone → Google/AndroidWatch my free MacroFactor setup videoSign up for the challengeBonust Step: Join the Wits & Weights Facebook group for supportSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Why does your body hold onto fat even when you’re training hard and eating right? Could chronic stress be sabotaging your metabolism, sleep, and recovery? How can small, manageable habits drastically change your stress levels and fitness results?Philip (@witsandweights) is joined by stress expert and fitness coach Molly McNamee. Together, they unpack the science of chronic stress, its impact on your hormones, metabolism, and body composition, and the small but powerful lifestyle shifts you can make to feel and look your best.Molly McNamee is a fitness coach specializing in stress management and its connection to body composition. With years of experience in understanding the interplay between chronic stress, the nervous system, and fitness goals, Molly provides evidence-based strategies for restoring balance and achieving results.If you’re stuck in a plateau, feeling burnt out, or just want to optimize your fitness journey, this is your blueprint.Today, you’ll learn all about:2:15 Stress isn’t all bad: The case for balance05:41 How chronic stress disrupts fat loss and recovery12:14 Understanding exercise stress and cortisol18:34 High-intensity training and your stress response20:42 Small habits for stress resilience26:37 Understanding stress and diet effects31:06 Stress management through routines and play40:17 Reframing negative self-talk and using your name44:51 The power of small pauses50:38 OutroEpisode resources:Download Molly’s free Conquer Your Cortisol ebookInstagram: @mfit.workoutsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join our FREE Wits & Weights Facebook group to get a downloadable PDF guide of the 25 creative strategies in this episode... and connect with like-minded people who use evidence-based principles to optimize their fitness!--Are your New Year's resolutions already feeling stale? If you're tired of the same old fitness advice that ignores your lifestyle and preferences, it's time for a different approach.Learn how Lateral Thinking, a powerful engineering concept, can give you infinite practical ways to lose fat, build muscle, and boost your metabolism without relying on willpower or motivation.I'm giving you 25 creative strategies that adapt to your life, not the other way around. Whether you struggle with meal prep, workout consistency, or hitting your protein goals, these creative solutions will transform how you approach fitness in 2025.Main Takeaways:How to make healthy choices the path of least resistance using environmental designCreative ways to gamify your nutrition and training for better adherencePractical systems that work with your lifestyle, not against itWhy asking "wild questions" leads to better solutions than forcing conventional approaches📝 Get the free PDF with these 25 ideas by joining our Facebook Group!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get your FREE Macros 101 for Body Composition Guide to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and a long-lasting approach WITHOUT depriving yourself of foods you love.--This is a replay of Ep 197. Originally aired on July 29, 2024 as: Your Very First Cut (Lose 10-30 Pounds of Fat) Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfalls that derail fat loss and how to avoid them? Are you ready to learn the smarter, more efficient approach to your first cut?Today, Philip (@witsandweights) dives into a smarter and more efficient approach to help you achieve your first successful cut, losing 10 to 30 pounds of fat without drastic measures. He breaks down the process of cutting body fat, addressing common concerns such as calorie counting and training adjustments. Philip also outlines the frequent mistakes many make during their first cut, including unrealistic expectations. He shares essential principles and a step-by-step guide for sustainable fat loss.Tune in to learn how to navigate this journey and unlock the physique you've been working hard to reveal.Today, you’ll learn all about:Mistakes to avoid during your first cutPrinciples for successful and sustainable fat lossStep-by-step guide to implementing a successful cutEpisodes mentioned:Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)My Stair-Step Fat Loss Process to Get Lean and RippedMy 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024Why Macros Might Be All You Need to Streamline Your NutritionSpend 70% of Your Time Doing THIS for a Faster Physique Transformation (Rapid Prototyping)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join our free Facebook group to ask a question and get resources like masterclasses, live Q&As, free guides, and community support--Welcome to the final Q&A of the year, where I answer 3 questions about fat loss to wrap up 2024.If you’ve ever wondered whether workout timing, cooking your veggies, or fasted cardio make a difference in your results, this one’s for you.Today’s questions:Is there a best time of day to work out for fat loss?Does your body absorb fewer calories from raw vegetables vs. cooked ones?Is exercising on an empty stomach (fasted cardio) better for burning fat?Got a question for the podcast? Message me on IG @witsandweights and I’ll feature it in an upcoming episode!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod