Is the fear of getting bulky holding you back from lifting heavy weights? Are you confused by all the mixed messages about how strength training affects a woman’s body? Do you wonder if strength training will give you that lean, toned look or make you bulk up?Philip (@witsandweights) shatters the myths and uncovers the truth about how lifting really impacts your physique. Whether you’re aiming for a lean, toned look or worried about bulking up, he sets the record straight and empowers you to lift with confidence.Philip breaks down the science of how lifting weights impacts women’s bodies. He explains how muscle growth, when combined with proper nutrition, actually contributes to a leaner, more defined look. Philip also addresses the role of cardio in your training regimen and offers tips for balancing it with strength training to optimize your results. If you're ready to transform your physique and boost your confidence, this is a must-listen!📩 To learn how to balance cardio and lifting, a weird little trick to burn more calories from cardio, and a sample weekly training plan to combine lifting and cardio for maximum results and recovery, join my FREE email list and ask for my “Cardio for Lifters” guide: https://witsandweights.com/email Today, you’ll learn all about:2:41 Listener question about lifting and body composition5:10 Muscle growth and body changes8:10 Eating for muscle gain without adding excessive fat11:38 Peri or post menopause and RED-S13:57 How to efficiently incorporate cardio into your routine20:36 Muscle as a fat-loss acceleratorRelated episodes:My Stair-Step Fat Loss Process to Get Lean and RippedHow to Get More Fitness Results for Less Effort (The Pareto Rule)Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Have you ever wondered how celebrities achieve jaw-dropping physical transformations for blockbuster roles? What if you could unlock their secrets and apply them to your own fitness journey? Imagine sculpting the body of your dreams with practical, totally doable strategies.Today, Philip (@witsandweights) chats with Obi Obadike, the powerhouse trainer behind A-listers like Steve Harvey and Morris Chestnut. He is a fitness industry icon, TV host, and best-selling author. He is one of the most influential fitness experts, and he's been featured on major talk shows like The Today Show.  Obi shares his approach to rapid yet sustainable fat loss, emphasizing balanced nutrition and personalized training plans. He discusses the importance of health screenings, the impact of genetics, and practical methods everyday people can use to achieve their fitness goals. Whether you're aiming for quick, dramatic results or sustainable, long-term health, this is for you. 📱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-minute call.Today, you’ll learn all about:1:40 Creating training plans under tight deadlines2:52 The trade-offs of rapid transformations5:12 Real-life celebrity transformations8:29 Monitoring body composition12:01 Maintaining muscle mass during fat loss14:38 Sustainable fat loss for everyday people17:52 Balanced nutrition and macronutrient ratios20:12 The perfect diet for an individual24:02 Importance of recovery and listening to your body31:00 The role of sleep and recovery in fitness32:17 Lifting heavy and its impact on joints38:23 Maintaining long-term fitness results41:40 The impact of genetics on maintenance45:24 How to find Obi46:30 OutroEpisode resources:Obi's websites: obiobadike.com and ethicalinc.comInstagram: @obiobadike/Facebook: @obi.obadikeTwitter: @obi_obadike📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

How do Olympic athletes achieve peak performance while optimizing their body composition? The 2024 Paris Olympics are in the final stretch this week, so we're celebrating with this special themed episode!Olympic athletes (and most athletes) strategically cycle their nutrition to achieve the targeted goal at the targeted time.We're applying this concept to YOUR goals (on YOUR schedule), using the engineering principle of Optimization Theory. You'll learn how to use nutritional periodization to build more muscle, lose fat, prevent plateaus, and make your diet more effective and sustainable—and then optimize it for your unique circumstances.If you're tired of yo-yo dieting or struggling to improve your body composition, this episode will show you how to engineer your nutrition like an Olympian preparing for Paris 2024.To learn more about optimizing your body composition using this approach, join my FREE mailing list at https://witsandweights.com/emailMain takeaways:Nutritional periodization, inspired by Olympic athletes, can be adapted for everyday body composition goals.The cycle includes Building, Maintenance, Leaning Out, and Recovery phases, each with specific nutritional focuses.Optimization Theory allows for continuous fine-tuning based on individual responses and data.This approach not only leads to physical changes but can transform your relationship with food and your body.Episodes mentioned:My 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024 | Ep 186My Stair-Step Fat Loss Process to Get Lean and Ripped | Ep 191📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Are you tired of hitting roadblocks in your fitness journey? Do you wonder if some of your fitness and nutrition beliefs might be holding you back?In this milestone 200th episode of Wits & Weights, host Philip (@witsandweights) pulls back the curtain on the biggest surprises that can transform your approach to health and fitness. Get ready to challenge what you think you know and discover powerful insights that can elevate your results!Throughout the episode, Philip shares insights from the Wits & Weights community, showing how these myth-busting lessons have led to real-world transformations. By the end of this episode, you'll have a fresh perspective on fitness and nutrition, armed with evidence-based strategies to achieve your best physique and live your healthiest life.📱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.  Today, you’ll learn all about:3:22 Myth #1: You need to eat less to lose weight7:17 Myth #2: You need to avoid certain foods9:49 Myth #3: You need to obsess over numbers15:00 Myth #4: Fitness and nutrition are complicated18:52 Myth #5: Your current workout routine is optimal23:30 Myth #6: Failures are setbacks26:07 Myth #7: Fitness is solely focused on physical health29:05 Changes based on the community's feedback35:15 OutroEpisode resources:Reach out to Philip on IG @witsandweightsBonus: Share a screenshot of this episode on your story and tag Philip so he can re-share it!📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Have you ever felt like you're stuck between conflicting fitness goals? Maybe you're trying to drop fat while increasing strength or lean out while building muscle. What if you didn't have to choose? In this episode, Philip (@witsandweights) jumps into a real conversation with Jazz, a powerlifter just eight weeks from competition struggling to break through a scale weight barrier without sacrificing performance. They discuss setting realistic goals, prioritizing what really matters, and crafting a plan that lets Jazz chase multiple objectives simultaneously. Learn how periodizing your nutrition could be the game-changer you didn't know you needed.Jazz Young, the guest on this episode, is a dedicated powerlifter preparing for his first competition. Facing the typical weight loss versus performance dilemma, Jazz sought Philip's expertise to navigate his nutrition and training. With Philip’s guidance, Jazz explores realistic and sustainable strategies to meet his dual goals, providing valuable insights for anyone in a similar situation. Don’t miss out on the actionable advice on handling conflicting fitness goals shared in this episode.📱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. Today, you’ll learn all about:2:21 Jazz shares his goals and challenges3:22 Discussing weight class expectations6:30 Nutrition, meals, and body composition10:30 Analyzing current nutrition and protein intake14:18 Planning weight loss before competition19:29 Conclusion and next steps for Jazz22:04 OutroEpisode resources:Join the Facebook group and ask Jazz about his powerlifting!📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Are you pushing yourself to the limit in the gym, chasing PRs, but worried about the toll it's taking on your joints and tendons (knees, elbows, shoulders)?What if there was a way to keep making progress without risking nagging injuries?Discover how the engineering principle of Fatigue Failure can help you avoid injuries like tendonitis, bursitis, and tendon tears to keep you lifting for years to come.We'll break down:Why your tendons behave like materials in engineeringThe four stages of fatigue failure and how they apply to your trainingPractical strategies to prevent overloading and allow for proper recoveryHow to monitor for early signs of tendon fatigue before it's too lateThe mindset shift from "pushing through pain" to "designing for longevity"Learn how to find the sweet spot between progress and injury prevention, ensuring you can continue to lift weights and make gains well into the future.You'll learn strategies to protect your joints and tendons while still making consistent progress in the gym.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.📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

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. Get your FREE guide, Nutrition 101 for Body Composition, 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.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:2:40 Mistakes to avoid during your first cut8:37 Principles for successful and sustainable fat loss18:00 Step-by-step guide to implementing a successful cut26:00 Fast-Track Fat Loss Cohort26:42 OutroEpisodes 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)📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Are those late-night cravings for ice cream sabotaging your fitness goals? Do you struggle to tell the difference between real hunger and emotional eating? Have you ever wondered if there's a way to manage cravings without relying on willpower alone? In this episode, Philip (@witsandweights) sits down with Dr. Judson Brewer, a renowned neuroscientist from Brown University, to unlock the secrets of conquering food cravings and building healthier eating habits. Philip and Dr. Jud dive into real-life examples and actionable steps to help you transform your relationship with food. From distinguishing between true hunger and emotional cravings to embracing mindfulness and self-compassion, this episode is packed with valuable tools to support your fitness journey. Dr. Judson Brewer is the director of Research and Innovation at the Mindfulness Center and a professor at Brown University. He is a leading expert in mindfulness training for addictions and has developed innovative treatments for smoking, emotional eating, and anxiety. During their conversation, Dr. Jud shares insights from his groundbreaking research on the neuroscience of cravings and practical strategies to break free from unhealthy eating patterns. Tune in and learn how to change your brain's response to food, manage food cravings, and align your eating habits with your fitness goals.Today, you’ll learn all about:2:12 Dr. Jud's experience with cravings and ineffective willpower4:26 The difference between emotional and physical hunger8:01 The role of the food industry in shaping eating habits12:49 How to rewire your brain and manage cravings18:20 His stance on tracking your nutrition19:26 The impact of societal pressures on eating habits21:29 Techniques for recognizing and addressing true hunger33:14 Adjusting your top-down model for better food choices42:54 Questions from the community48:48 Finding satisfying and healthy food alternatives54:28 Reprogramming your reaction to hunger 56:40 The question Dr. Jud wished Philip had asked58:54 Where to find more resources from Dr. Jud59:25 OutroEpisode resources:Dr. Jud’s Website: drjud.com📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

How can a small guy deadlift more than the big guy, or why does your smaller friend never seem to gain weight no matter how much they eat? And what does this mean for your lifting and calorie targets?Discover the science behind these phenomena as we delve into the fascinating world of scaling laws and their impact on fitness and body mechanics. We break down the principles governing strength, power output, metabolism, and nutrition to help you your training and nutrition.We'll explore why smaller individuals often exhibit higher relative strength and why lighter weight classes in powerlifting shine. Or why smaller individuals can do more pull-ups.You'll learn about Kleber’s Law and how basal metabolic rate (BMR) scales differently with body size, revealing why smaller individuals have relatively higher metabolic rates.And what it all means for YOU both physically and psychologically as you set goals for strength, performance, weight loss, and anything else in your health and fitness.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.📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!

Nutrition can be overwhelming: from calories and macros to saturated fats, fiber, micronutrients, and meal timing. But what if you ONLY tracked macros? Is that enough for a diet that supports your health and physique?In this episode, Philip (@witsandweights) breaks down why tracking macros might be all you need to rebalance your diet and set the stage for long-term success. If you're ready to streamline your nutrition without the headache of overcomplicating things, this episode is for you.Philip dives into the basics of macro tracking, explaining how this flexible dieting approach can cut through the noise and provide a clear path to better nutrition. By focusing on just three targets, you can reduce mental fatigue, promote consistency, and prioritize what's most important for muscle building and fat loss. Philip also shares an advanced tip for seasoned trackers who are feeling stuck. He recounts a client's story to illustrate how even those with experience can benefit from revisiting the basics. Whether you're new to nutrition tracking or an experienced dieter, you'll find practical tips and insights to help you simplify your diet and make meaningful progress.Today, you’ll learn all about:1:33 Nutrition can be complicated3:17 What tracking macros means7:15 Steps to implement effective macro tracking14:47 The significance of tracking macros in sustainable nutrition18:23 Tip for the advanced trackers20:09 OutroEpisode resources:Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/AndroidRelated episodes: Macros Aren’t Enough – Flexible Dieting vs. IIFYM | Ep 110How to Get More Fitness Results for Less Effort (The Pareto Rule) | Ep 189📲 Send me a text message!Support the showSend questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🩷 Leave a 5-star review if you love the podcast!