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Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss

Health & Wellness Podcasts

For skeptics of the fitness industry who want to live longer by getting stronger with strength training and sustainable nutrition. Certified Nutrition Coach Philip Pape uncovers science-backed strategies for movement, metabolism, muscle, and mindset. Find out why they call him the Physique Engineer! Get stronger, optimize your nutrition to build muscle and lose fat, upgrade your body composition, and achieve physical self-mastery through a healthy skepticism of exercise and nutrition science. Hit follow and let's dive into the world of evidence-based lifting and nutrition!

Location:

United States

Description:

For skeptics of the fitness industry who want to live longer by getting stronger with strength training and sustainable nutrition. Certified Nutrition Coach Philip Pape uncovers science-backed strategies for movement, metabolism, muscle, and mindset. Find out why they call him the Physique Engineer! Get stronger, optimize your nutrition to build muscle and lose fat, upgrade your body composition, and achieve physical self-mastery through a healthy skepticism of exercise and nutrition science. Hit follow and let's dive into the world of evidence-based lifting and nutrition!

Language:

English

Contact:

8609660771


Episodes

Bonus Episode: 3 Simple Ways to Achieve a Fitter, Leaner Body in Midlife

4/13/2024
Have you ever chased the number on the scale only to find yourself back at square one? This conversation is from my appearance on Megan Dahlman's podcast, Self Care Simplified. Megan invited me on her podcast to dig into the strategies that actually work for sustainable fat loss, especially for those in midlife. We discussed the difference between weight loss and fat loss, and how to lose fat while maintaining muscle mass. I shared insights on why the approaches that worked in our 20s might not be as effective in our 40s, 50s, and beyond. Throughout our conversation, we covered the importance of understanding body composition and its role in fat loss. I also shared 3 guiding principles for achieving true, sustainable fat loss and how to incorporate them into your life. If you've ever felt frustrated, confused, or defeated in your pursuit of fat loss, this episode will break it down into simple, attainable steps. Enjoy my conversation with Megan Dahlman on Self Care Simplified! Episode Resources Self Care Simplified podcast with Megan DahlmanSupport the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:41:09

Ep 163: The Most Important, Overlooked Secret to Sculpting a Body You'll Love with Kate Galli

4/12/2024
What is the most important thing in your life and how can you take care of that to create a body you'll love? Philip (@witsandweights) has a special guest, Kate Galli, on the show today. Kate brings a unique perspective to self-care, emphasizing the importance of being in the best physical and mental shape to make a difference in the world. In this episode, she will guide you on how to master your inner dialogue, prioritize your health and happiness, and tailor your self-care practices to fit your lifestyle. You'll gain practical tools to reshape your daily routine, so it aligns with your core values and propels you to become the best version of yourself. Kate has extensive qualifications, including being a Master Personal Trainer for 18 years, a Life Coach, and an NLP Practitioner. She is also committed to plant-based nutrition, a path she's been dedicated to for the past eight years. She uses this approach to help thousands of individuals sculpt the body and life they love with the confidence to go with it. Kate's work is fueled by her ambitious vision: a world where fitness and compassion go hand in hand to create a fit, strong, happy, and healthy planet. She believes in the power of mindset, of CHOOSING to eat and move in a way that is sustainable and consistent with your lifestyle AND values. Today, you’ll learn all about: 2:49 The importance of self-care 7:01 Self-talk and labels you assign to yourself 13:03 Elicit your values and beliefs 19:39 Lock and load the big rocks that make you happy 25:55 Filter the people you spend time with 33:27 Create a not-to-do list 38:45 A 24-hour digital detox 43:27 Realistic for yourself and the people you love 53:23 Easy quick fixes 55:50 The question Kate wanted Philip to ask 57:05 Where to find Kate 57:42 Outro Episode resources: The Healthification PodcastThe Plant Positive Journal@strongbodygreenplanetSupport the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:59:02

Quick Wits: How to Train, Warmup, and Avoid Missing Reps in Your Workouts

4/11/2024
FREE PHYSIQUE-BASED WORKOUT PROGRAMS! On today's Quick Wits, we are answering questions about how to train, how to warm up your lift, how to choose an initial load so that you can get all the reps but not go too lightly, how to rest so you get sufficient time between sets, how to progress, and which movements to do week after week, as well as how to manage recovery so that you can train hard, but not so hard that you stop making progress. Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast: 👉 Just click here to get your free physique-focused workout programs What is Wits & Weights Physique University (WWPU)? ===> Click here to learn more -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community. Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:09:04

Ep 162: Bodybuilding for Everyday Lifters Who Want to Build Their Dream Physique

4/9/2024
Are you tired of feeling self-conscious about your body and ready to finally achieve that impressive, muscular physique you've always dreamed of? What basic principles can guide your bodybuilding journey? What progress can you expect from bodybuilding over time? How does bodybuilding benefit your mental health? Today, Philip (@witsandweights) talks about bodybuilding and how it can help you achieve your dream body. You’ll learn the basics, like progressive overload, proper form, and the role of nutrition in supporting your goals. He also discusses the physical and mental benefits of bodybuilding, how to set achievable goals, keep track of your progress, and how to keep improving. You will learn practical tips and strategies to help you change your body and get the look you’ve always wanted. Philip is also thrilled to announce that enrollment is now open for the new Wits & Weights Physique University (WWPU). This comprehensive fitness program, designed by Philip and his team, provides everything from personalized nutrition plans to diverse courses and monthly workout programs tailored to different goals. The program caters to all levels of fitness, with access to gym or home workout plans, and even a specialized lower body program for women. The community offers weekly live coaching and individual guidance. To join, visit witsandweights.com/physique. It’s a monthly program that you can cancel within the first 21 days and get your money back. So, you have nothing to lose and much to gain, including muscle! Today, you’ll learn all about: 6:26 Defining bodybuilding 10:47 Mental and emotional impact of bodybuilding 12:51 Bodybuilding vs. powerlifting 14:49 The sport of bodybuilding 16:20 Setting realistic goals 21:59 Individual response to training and nutrition 26:55 Equipment and resources for training 32:58 The principles of bodybuilding: progressive overload, volume, and frequency 38:32 Rep ranges and rest intervals: finding the optimal balance 42:36 Training to failure: pushing your limits safely 44:34 Mind-muscle connection: The power of visualization 47:58 Importance of form: safeguarding your body and progress 50:39 Tracking progress: monitoring and adjusting for growth 54:19 Motivation and mindset: Keys to long-term success 56:38 Embracing the journey: Finding rewards in the process 1:01:21 Outro Episode resources: Get New Physique-Focused Workout Programs Every Month Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:01:02:33

Quick Wits: The Best Workout Program and Days Per Week for YOUR Training Level

4/8/2024
FREE PHYSIQUE-BASED WORKOUT PROGRAMS! Have you ever asked yourself what skill level am I when it comes to workout programming for strength training and how many days a week should I work out to get the best results? We are covering all that and more on today's Quick Wits. Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast: 👉 Just click here to get your free physique-focused workout programs What is Wits & Weights Physique University (WWPU)? ===> Click here to learn more -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community. Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:09:42

Weekend Q&A: Preserving Muscle Mass After Injury or Illness and Increasing Your Metabolism

4/6/2024
When you're forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur? And how do I get more muscle to increase my metabolism? We are answering two questions today: Get the answers in today's Weekend Q&A bonus episode. Tune in to learn why muscle deterioration isn't as swift as you think, and how a high-protein diet and even minimal resistance training can stall any unwelcome muscle shrinkage. We'll also discuss adjusting your nutrition to align with your activity level, ensuring you're fueling your body to best support muscle maintenance. --- This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend. These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for. With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is. Join our FREE community here to get access to the #AskPhilip thread! Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:12:52

Ep 161: The Bioenergetic Solution to Low Energy and Chronic Health Issues with Jay Feldman

4/5/2024
Can a carb-rich, high-calorie diet boost our metabolism? What are the real effects of fasting on our energy levels? How can lifestyle choices impact our mood and overall health? In today’s episode, Philip (@witsandweights) is joined by Jay Feldman. Jay is a health coach and host of The Energy Balance Podcast, which focuses on bioenergetic health. Jay discusses the impact of maximizing cellular energy on mental health, metabolism, longevity, and more. He will address modern diet culture, stress, and lifestyle in the context of your health and offer practical solutions for adopting a sustainable, energy-boosting diet without relying on restriction or willpower. They even get into thyroid function and how to manage thyroid issues. Jay is a health coach and independent health researcher with a rich neuroscience and exercise physiology background. Instead of traditional medical school, Jay chose a different path to explore health. He believes that our health’s true foundation lies in maximizing cellular energy. As the host of The Energy Balance Podcast, Jay champions this bioenergetic view, focusing on maximizing cellular energy as the cornerstone of vitality. His mission is to empower men and women worldwide to achieve freedom from low-energy symptoms and chronic health issues to maximize their cellular energy and optimize their health using a personalized bioenergetic approach. Today, you’ll learn all about: 2:17 Explaining the bioenergetic diet and its differences from traditional diets 6:31 Pillars of the bioenergetic approach 9:01 Energy expenditure and metabolic rate 10:33 Low-carb diet for diabetics, and during fat loss 14:39 Digestive health and energy production 18:29 The role of bioenergetics in body composition 22:46 Understanding endotoxins 29:15 Linking bioenergetics to mental health and cognitive improvement 39:22 Differentiating between hormesis and chronic stress effects on health 43:11 Mitigating negative impacts of modern lifestyle and diet culture 49:44 The significance of lifestyle/diet on thyroid function and management insights 55:15 One question Jay wished Philip had asked 57:31 Where you can learn more about Jay and his work 58:30 Outro Episode resources: The Energy Balance Podcastjayfeldmanwellness.com/guideSupport the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:59:57

Quick Wits: Why Going It Alone is Killing Your Gains

4/4/2024
Have you ever felt like you are doing all the things right on your fitness journey for your health, your nutrition, your training...but something's missing? And that something is support or other people or someone to share it with? A lot of us are in that 5% percent of people that are really going after the best versions of ourselves, and we feel like the majority people around us aren't doing the same. Today's Quick Wits is all about elevating your game and your success by doing it as part of a community, and in this episode Philip shares two ways that you can do that. Two amazing communities you can join for like-minded support, accountability, and pushing yourself to become the best version of yourself: Wits & Weights Facebook community (free)Wits & Weights Physique University (join the pre-sale early notification list) -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community. Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:07:59

Ep 160: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat Loss

4/2/2024
How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever? Today, Philip (@witsandweights) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough. Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism, how protein and strength training can help maintain muscle, and why simply eating less and doing more cardio isn’t always the best approach. He also talks about the role of carbs in fat loss and the benefits of cardio for metabolic health. Philip also highlights the importance of hydration, good sleep, and stress management for metabolic function. He discusses the impact of alcohol on metabolism and hormones and the importance of whole foods for metabolic health. Philip bases his notes on the FREE Metabolism audit that you can take on the Wits and Weights website for a personalized assessment: https://www.witsandweights.com/free-metabolism-assessment Today, you’ll learn all about: 3:25 Five-star reviews 6:32 Misconceptions about the "eat less, move more" advice 8:22 The importance of muscle mass for metabolism 9:53 Supporting muscle growth with protein 11:04 The principles of strength training and overload 14:07 Fueling your body and staying active 21:16 Avoiding sedentary behavior 22:30 Why the "eat less, move more" approach is destructive 25:17 Hydration, sleep, and stress management 30:05 Chronic stress and its effect on metabolism 32:56 Whole/unprocessed foods, dairy, grains, and alcohol 42:17 Personalized metabolism audit for optimal health 43:49 Outro Episode resources: Take the FREE Metabolism audit to learn about your metabolic flexibilitySupport the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:45:06

Quick Wits: Try THIS to Finally Smash Your Fitness Plateaus

4/1/2024
What if there's a mental shift that you can make right now that would make it even easier to break through plateaus and reach and smash your fitness goals? In today's Quick Wits as we explore this little shift in your approach that will give you massive results. -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community. Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:06:55

Bonus Episode: Forget What You Thought You Knew About Cardio and Strength Training

3/30/2024
This conversation is from my appearance on Jen Rulon's podcast, The Everyday Healthy Human. Jen invited me on her podcast to discuss the importance of evidence-based fitness and nutrition, debunk the need for excessive cardio to lose weight, and emphasize the benefits of lifting heavy. You’ll learn about the significance of building habits and non-negotiables in achieving long-term success, and I shared my personal journey and offered advice for those going through a change. Throughout our conversation, we highlighted the importance of focusing on strength, adopting a flexible approach to nutrition, and finding joy in the process of transformation. You'll learn why an evidence-based approach is crucial for navigating the often-confusing world of fitness and nutrition. Enjoy my conversation with Jen Rulon on The Everyday Healthy Human podcast! Episode Resources The Everyday Healthy Human podcast with Jen RulonSupport the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:29:06

Ep 159: Change How You "Train Hard" Forever with Natural Bodybuilder Steve Hall

3/29/2024
What does it mean to "train hard"? Is it training to failure, progressive overload, intensity, something else? Find out the answers in today's episode. Today, Steve Hall, the founder of Revive Stronger, a seasoned natural bodybuilder and podcast host, shares his expertise on essential training principles. Philip (@witsandweights) invited him to the show to share his insights on what it means to "train hard" and how to apply scientific research to your training effectively. They discussed reps in reserve (RIR), proximity to failure, minimum effective volume for muscle growth, and more. Steve's journey in the fitness world began after a near-death experience at the age of 20 where he suffered a severe head injury. During his recovery, he discovered bodybuilding, which helped him regain control of his life and ignited his passion for self-improvement. With over a decade of gym experience and years of coaching experience, Steve has definitely made a name for himself in the world of natural bodybuilding, placing second at the WNBF World finals in 2021. Steve's approach to training and nutrition is grounded in the latest scientific research, which he combines with extensive practical knowledge to help his clients achieve outstanding results. Today, you’ll learn all about: 3:19 The link between bodybuilding and personal values 8:16 "Training hard" for hypertrophy 13:56 RIR and proximity to failure vs. other hypertrophy principles 19:20 Assessing repetition ranges 28:42 Applying research findings to individual training 39:43 Assessing and optimizing individual response to training 44:52 Full Range of Motion (ROM) vs. partial reps 52:22 Developing personal heuristics for effective training 59:39 The question Steve wished Philip had asked 1:01:35 Where to find Steve 1:02:20 Outro Episode resources: revivestronger.com@revivestrongerThe Improvement Season Podcast Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:01:04:38

Quick Wits: Dr. Gabrielle Lyon on Muscle vs. Weight Loss for Metabolic Health and Longevity

3/28/2024
When it comes to long-term health, vitality, body composition and avoiding metabolic disease and obesity, there is one thing that matters above all and is a complete game changer... It's NOT weight loss. Forget what you've been told about weight loss being the holy grail of health. This episode is set to revolutionize your perspective on fitness and vitality. There is an unsung hero of our metabolic system that is the key to longevity and disease resilience. For anyone who's been fixated on the bathroom scale, prepare to shift your focus to the real powerhouse of health. Find out what it is on today's Quick Wits. -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community. Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:06:59

Ep 158: The Science of Hunger and 9 Hacks to Outsmart Your Appetite (Especially in Fat Loss!)

3/26/2024
Why does hunger strike when you're cutting calories? Do you want to know the best way to curb hunger during fat loss? In this episode, Philip (@witsandweights) dives into the fascinating world of hunger, the science behind it, and how it affects your fat loss journey. He talks about the hunger hormones — leptin and ghrelin and how stress and cortisol can make you crave that extra snack. He shares nine practical strategies to help you stay on track and how protein, spices, and water play an important role in these real-life hacks. Today, you’ll learn all about: 2:51 Hunger during a calorie deficit 4:45 The science of hunger 7:46 Cortisol's role in hunger and appetite 10:55 Managing hunger with quality of sleep 12:34 Influence of the senses on hunger 19:22 Nine hunger hacks 35:40 Outro Episode resources: Download Your FREE Hunger Hacks GuideSupport the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:37:43

Quick Wits: Food Abundance and The Positive, Nurturing Act of Eating

3/25/2024
Don't eat this, don't eat that. Are you sick and tired of all the don'ts when it comes to diet? All the no's and the can't's and the bad's? We're getting rid of all of that. We're going to flip things around and explore additive nutrition. This is a liberating, freeing approach to focusing on what to ADD IN your diet rather than what to cut out...on today's Quick Wits. Wave goodbye to the tyranny of dietary restriction and say hello to a life of nutritional abundance. This episode is your ticket to embracing additive nutrition, a joyous pivot from what you 'can't have' to what you 'can add' to enhance your health and vitality. You will learn about a perspective on eating that celebrates the diversity of foods that can enrich your meals and your life. Today, we're all about enriching your plate with the essentials our bodies crave, from proteins that repair and build muscle, to fibers that bolster our digestive health. It's not just about the food; it's about cultivating a positive relationship with eating, acknowledging it as a nurturing act rather than a source of guilt. Let's revolutionize the way we think about meals, focusing on the satiating power of nutritious choices to naturally replace those less beneficial eats. Join me, and let's transform not just our diets, but our approach to food as the nourishing fuel propelling us toward our goals. -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community. Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:06:31

Bonus Episode: Introducing Wits & Weights Physique University

3/23/2024
Are you frustrated with a lack of progress, even though you've been working hard? Maybe you've been going to the gym, tracking your food, or trying to improve your diet. In this episode, Philip is going to introduce something to you that's coming out soon that could very well change the way that you approach your fitness journey forever, not just physically, but also mentally, with the principles that we believe in on this show. Tune in to today's bonus episode for all the details behind the new Wits & Weights Physique University (launching in April 2024). Join the pre-sale early notification list here What is Wits & Weights Physique University? WWPU is a game-changing solution for ambitious individuals in their 30s, 40s, and beyond who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before. World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation. Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels. Your dream physique is finally within reach. Join the pre-sale early notification list here Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:38:02

Ep 157: Bill Campbell on Aggressive Dieting, Dirty Bulking, and Keto Effects on Muscle Building

3/22/2024
What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building? Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF, is back on the show today. He was on the show in episode 92, where they discussed the latest findings on improving body composition through food selection, fat loss, training, diet breaks, and more. Philip (@witsandweights) invited him back to revisit the latest in rapid fat loss, including the findings from the Wits & Weights Shredtober challenge from 2023 that followed a protocol inspired by his research. In this episode, they discuss progressive vs. aggressive calorie deficits, when optimal bulking becomes dirty bulking, the effects of a keto diet on muscle-building, and a new study that Bill's research lab is currently planning. In addition to his academic work, Bill publishes the Body by Science monthly research review, which has now published 20 issues. In that review, you'll find a summary of the two studies discussed today and real-world guidance from two industry experts. Today, you’ll learn all about: 2:29 Bill's thoughts on the experiment based on his protocol 8:20 The effectiveness of the protocol and cautionary approach to aggressive dieting 11:58 Optimal training program for rapid fat loss 17:03 No resistance training for the most aggressive plan 21:43 New research study on menopause and rapid fat loss 25:18 Exclusion criteria for the new research and the purpose of walking 28:22 Measuring metabolic rate and other considerations for the study 32:43 Progressive vs. aggressive caloric deficits and how to start 40:56 Dirty bulking (Issue 18, Study 1) 44:35 Muscle vs. fat gain limits 51:15 Anti-anabolic effects of keto (Issue 18, Study 2) 55:15 Outro Episode resources: @billcampbellphdbillcampbellphd.comPhilip’s Rapid Fat Loss Guide with the micro-cut protocol inspired by Dr. Bill CampbellEp 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhDSupport the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:57:50

Quick Wits: The Fat Loss Protocol for Shedding Pounds Without Sacrificing Muscle

3/21/2024
Want the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss plan, including the calorie deficit, protein intake, strength training and recovery. We're going to walk through a hypothetical client's journey, complete with the numbers, and discover the power of using a special trick...instead of strict targets that can really trip people up, there's a special approach we like to take that makes it more accessible and more sustainable, so you can adjust your plan as your metabolism adapts. Get the knowledge you need to create a sustainable, effective fat loss protocol tailored to your goals and preferences. Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community. Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:13:40

Ep 156: How to Lose 1,000 Pounds

3/19/2024
What would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to transforming your body composition. In this episode, Philip (@witsandweights) talks about breaking the cycle of dieting and weight regain, strength training, and mindset shifts. It is not another quick fix or fad diet but a method that prioritizes long-term results through evidence-based approaches, focusing on body composition rather than simplistic weight loss goals. Philip touches on the societal trend of repetitive dieting attempts and weight fluctuations, shedding light on the struggles individuals face in maintaining sustainable results. He talks about the dangers of perpetual dieting and yo-yo weight cycles, emphasizing the importance of preserving muscle mass during weight loss. He also discusses the significance of strength training and muscle building for overall health and body composition. Today, Philip also introduces the upcoming launch of Wits & Weights Physique University, a dynamic semi-private group coaching program meticulously designed to elevate your fitness journey. This experience is tailored to empower you with personalized nutrition and strength training strategies. 🎉 Pre-Sale Alert! Be among the first to secure your spot at an exclusive pre-sale price! Join the pre-sale list now and receive priority access to join Wits & Weights Physique University. Just 10 spots will be available before the price goes up. 👉 Join the Pre-Sale List Don’t miss this opportunity to transform your physique and enhance your well-being. Today, you’ll learn all about: 4:27 Wits & Weights Physique University 10:50 The truth behind dieting cycles 15:00 Weight loss vs. fat loss 16:31 Breaking free from traditional dieting 21:24 The importance of body composition 24:53 Put a plan in place 27:15 Improving body composition through strength training 31:05 Training has to be hard, and reframing your mindset 43:17 Outro Episode resources: Join the Wits & Weights Physique University Pre-Sale ListBody by Science Monthly Research Review (Dr. Bill Campbell)Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:45:29

Quick Wits: Are Six-Pack Abs Really Made in the Kitchen? 5 Steps to a Strong, Shredded, Core

3/18/2024
What is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we are going to dive into 5 practical strategies that we use in our evidence-based coaching to help clients achieve a strong, shredded and functional core. Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community. Support the show 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 Join our Facebook community for support, live Q&As, & challenges ✉️ 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Duration:00:10:47