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

Book a FREE 15-minute Rapid Nutrition Assessment to identify your stress triggers and get a personalized 3-step action plan---If your stress response feels stuck in overdrive where small triggers cause massive anxiety, this episode explains why using a fascinating engineering concept.Learn how the Nyquist Stability Criterion from control systems engineering reveals why some people maintain their cool while others get overwhelmed by the same stressors. Discover how to build a more resilient stress response system based on proven engineering principles.Main Takeaways:Your perceived stress matters more than actual stressorsStress operates as a feedback system that can become unstableThree engineering principles for stabilizing your stress responseHow to measure and adjust your stress management strategyTimestamps:2:41 - Overview of stress as a feedback system5:03 - Understanding stability and the Nyquist Criterion7:58 - Three key factors in stress response10:42 - Strategy #1: Implementing negative feedback loops13:04 - Strategy #2 & #3: Signal delay and stability margins16:12 - Building resilience and key takeawaySupport the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 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)

Join our free Facebook community to connect with others optimizing their nutrition and training.--Can strength training alone help optimize your hormones after 40, or do you need homone replacement therapy (HRT)?Learn what the research actually says about how lifting weights impacts your endocrine system and body composition.Whether you're dealing with menopause, andropause, or age-related changes, discover how to make informed decisions about combining lifestyle interventions with medical approaches for optimal results.Main Takeaways:Strength training influences hormones through multiple pathways beyond just building muscleYour body becomes more efficient at using hormones through proper trainingThe type and intensity of training matters significantly for hormone optimizationContext is crucial when deciding between training alone or combining with HRTConsistency and progression are key for long-term hormonal healthTimestamps: 00:01 - Can strength training really impact your hormones after 40? 03:47 - Breaking down what happens to hormones with age 08:29 - Three key pathways strength training affects hormones 13:21 - Systems optimization approach for hormone health 17:32 - Three scenarios for combining strength training and HRT 21:04 - Research on maintaining youthful hormone profiles 22:45 - Closing remarks and community invitation Support the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 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)

Are you struggling with autoimmune symptoms that doctors keep dismissing? Are you tired of trying endless medications without seeing real improvement? I bring on Heather Gray to share her remarkable journey, from battling multiple chronic conditions for 30 years chronic illnesses including Lyme, Celiac, Hashimoto's, and endometriosis, to becoming a leading voice in natural healing. As a Functional Diagnostic Nutrition practitioner and head coach at a prominent cancer treatment center, Heather breaks down the strategies that finally helped her overcome chronic illness – and now helps others do the same.Today, you’ll learn all about:02:06 - Why focusing solely on treatment fails08:01 - Understanding the "perfect host" concept17:15 - The real deal about comprehensive health assessments20:15 - Moving beyond supplements to true healing24:22 - The game-changing power of stress management32:01 - Being your own health advocate37:04 - OutroEpisode resources:Website: renegadehealthboss.comPodcast: Renegade Health BossFacebook: facebook.com/RHBPOD Instagram: @renegade_health_bossYoutube: @RenegadeHealthBoss Support the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 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)

Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android--Should you weigh yourself daily?Learn about an engineering concept called Signal-to-Noise ratio to explain why daily weight tracking is both meaningless AND essential.You'll discover how your body's water balance, glycogen, sodium, and other factors create "noise" that masks the true "signal" of fat loss or gain.Learn how to use the power of trend weight to get clarity on your progress while maintaining a healthy relationship with the scale. Plus, discover how this same principle applies to all aspects of your fitness journey.Main Takeaways:Daily weight fluctuations are normal and can be 2-5+ pounds due to water, glycogen, digestive contentsResearch shows daily weighing improves outcomes but only when viewing trends vs individual weigh-insThe 20-day exponential moving average filters out "noise" to reveal true body mass changesThis principle applies beyond weight - use trends for nutrition, training, recovery trackingEpisode Resources:YouTube video about the research on daily weigh-insTry MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/AndroidTimestamps:03:27 - Does daily weighing increase anxiety?04:56 - Understanding how water weight and digestion affect the scale07:43 - How to filter signal from noise11:21 - How to detach emotionally from daily numbers14:27 - How to implement tracking systems15:51 - The mindset shift in data-driven trackingSupport the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 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)

Join our free Facebook community to connect with others optimizing their nutrition and training--That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you're not seeing results despite tracking everything else.Philip exposes how this macro impacts your physique beyond just adding calories. What is it? Alcohol!Learn the science behind alcohol's effects on fat storage, muscle growth, and metabolism - and discover practical strategies to maintain your social life while achieving your physique goals.Main Takeaways:Your body handles alcohol completely differently from any other macronutrientAlcohol affects your physique through multiple mechanisms beyond just caloriesThe timing of your drinks matters more than you might thinkExercise changes how your body processes alcohol in a surprising wayDaily habits matter more than occasional indulgencesSmall strategic changes can lead to significant improvementsTimestamps:00:01 - Introduction to the concept of a "fourth macro" disrupting fat loss progress02:28 - Breaking down alcohol's unique properties compared to other macronutrients05:23 - How alcohol reduces muscle protein synthesis by 24%07:21 - Research on alcohol's relationship with visceral fat storage09:25 - Strategic approaches to minimize alcohol's impact on physique goals12:14 - Practical tips for reducing alcohol consumption15:13 - Handling social pressure and building alcohol-free habits16:41 - The surprising connection between exercise and alcohol processing18:31 - Three-phase framework for managing alcohol while pursuing fitness goals20:38 - Final thoughts on prioritizing what matters for your physiqueSupport the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 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)

Learn about the importance of strength training for women over 40, navigating life's challenges, and the health and longevity benefits of progressive overloadA special look at the 3 biggest themes coming from our 2025 listener survey, with practical tips to improve your training.Take our 2025 podcast listener survey or go to witsandweights.com/surveyMain Takeaways:How proper strength training leads to better body composition for women over 40Why life's setbacks can actually improve your training approachThe connection between performance-focused training and long-term healthGet YOUR question answered on the podcast. Just go to witsandweights.com/questionSupport the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 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)

Join our free Facebook group to continue this conversation and connect with others who are building their best health and physique. You’ll get exclusive content, live Q&As, and free nutrition and training guides.— Is your fitness journey unintentionally straining your relationships? How can you pursue personal goals while maintaining emotional intimacy? What systems can help couples thrive in both their health and love lives?Philip (@witsandweights) explores the intersection of fitness and relationships with EJ and Tarah Kerwin, licensed therapists and co-hosts of the Relationship Renovation Podcast. Together, they uncover practical tools for navigating conflicts, aligning goals, and fostering collaboration in your fitness journey without sacrificing connection with your partner.Discover how to avoid common pitfalls, communicate more effectively, and build systems that honor your individuality while strengthening your bond. Whether you're meal prepping or juggling gym schedules with kids, this episode offers essential strategies for harmony in both your fitness and personal lives.Today, you’ll learn all about:2:45 Relationship dynamics and connection with fitness and nutrition6:38 Managing different schedules and priorities with adaptiveness and intention10:06 Creating collaborative systems as a couple13:23 Plan, predict, and prepare16:25 Maintaining emotional and physical intimacy during intense fitness phases18:21 Balancing parenting, meeting needs, and gym time22:21 Recognizing how to show support in coupleship26:14 Agreement boundaries in coaching dynamics 31:06 Addressing body image and emotional triggers35:09 Communication strategies, triggers, and boundaries around fitness and nutrition goals44:02 Navigating differences in parenting and shared values evolve over time49:13 How vows and flexibility support long-term relationships53:48 Rapid-fire questions 57:45 OutroEpisode resources:Website: relationshiprenovation.comPodcast: relationshiprenovation.com/podcast Support the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 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)

Download the Stress Solution Guide now with more detailed strategies to reduce stress (and improve fat loss and muscle gain)--Are you tired despite getting enough sleep? Are your workouts feeling like a grind?Learn how the engineering concept of the Work-Rest Cycle combines with the 7 types of rest can be used to maximize your muscle growth and recovery.Research from Dr. Saundra Dalton-Smith reveals why sleep alone isn't enough, and how implementing all 7 types of rest can accelerate your results.Main Takeaways:Why proper maintenance is crucial for optimal performanceThe 7 types of rest: physical, mental, sensory, creative, emotional, social, and spiritualHow implementing all 7 types of rest can improve results more than additional training or foodToday you'll learn about:00:58 Why sleep alone isn't enough for complete recovery02:22 The Work-Rest Cycle03:15 The 7 types of rest11:42 How to implement all 7 types of rest15:16 Using metrics to track recovery effectiveness17:01 Why rest might be more important than training18:38 Recap of the 7 types of restEpisode Resources:Join the Physique UniversitySupport the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 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)

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.— Are crash diets secretly sabotaging your fat loss efforts? Can eating less ever be too much? What if the key to lasting results is a completely different approach?Philip (@witsandweights) dives deep into the science of fat loss to reveal why the most common methods of rapid weight loss often fail and how they can even harm your long-term goals.Discover the red flags of unsustainable diets, why most of them fail, and how to design a personalized, sustainable fat loss strategy that works for your unique needs and lifestyle. Philip breaks it all down into actionable insights to help you lose fat, build muscle, and feel amazing without falling into the crash diet trap.Today, you’ll learn all about:3:37 Red flags to spot an unsustainable diet7:50 Why crash diets seem to make perfect sense9:31 Science of how your body adapts to aggresive calorie cutting12:38 Five specific ways that crash dieting makes sustainable fat loss harder19:18 Three key principles for sustainable fat loss22:48 Building a good system that works for you24:22 Why a moderate approach beats crash dieting every time26:23 OutroEpisode resources:10 Intermittent Fasting Myths That Need to Die6 Ways to Lose Fat in 2025 (Using Science-Based Methods)Support the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 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)

Ask Philip a question for the podcast using our new form and get a personal reply by email plus a shoutout on the show (if you want).Or go to: witsandweights.com/question--Today's question is from Nancy:"Google says muscle weighs the same as body fat. Is this true?"Learn whether muscle weighs the same as fat and what matters when looking at the differences between them, including:Muscle and body fat weight and density by the numbersBody recomposition vs. scale weightMetabolic benefits of increased muscle massIf you want YOUR question answered, just go to witsandweights.com/question and get a personal reply from Philip!Support the show🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join) 👥 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)