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

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

Health & Wellness Podcasts

For skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time. Nutrition coach Philip Pape explores EFFICIENT strength training, nutrition, and lifestyle strategies to optimize your body composition. Simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer). From restrictive fad diets to ineffective workouts and hyped-up supplements, there's no shortage of confusing information out there. Getting in the best shape of your life doesn't have to be complicated or time-consuming. By using your WITS (mindset and systems!) and lifting WEIGHTS (efficiently!), you can build muscle, lose stubborn fat, and achieve and maintain your dream physique. We bring you smart and efficient strategies for movement, metabolism, muscle, and mindset. You'll learn: - Why fat loss is more important than weight loss for health and physique - Why all the macros (protein, fats, and yes even carbs) are critical to body composition - Why you don't need to spend more than 3 hours in the gym each week to get incredible results - Why muscle (not weight loss) is the key to medicine, obesity, and longevity - Why age and hormones (even in menopause) don't matter with the right lifestyle - How the "hidden" psychology of your mind can unlock more personal (and physical) growth than you ever thought possible, and how to tap into that mindset If you're ready to separate fact from fiction, learn what actually works, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever!

Location:

United States

Description:

For skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time. Nutrition coach Philip Pape explores EFFICIENT strength training, nutrition, and lifestyle strategies to optimize your body composition. Simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer). From restrictive fad diets to ineffective workouts and hyped-up supplements, there's no shortage of confusing information out there. Getting in the best shape of your life doesn't have to be complicated or time-consuming. By using your WITS (mindset and systems!) and lifting WEIGHTS (efficiently!), you can build muscle, lose stubborn fat, and achieve and maintain your dream physique. We bring you smart and efficient strategies for movement, metabolism, muscle, and mindset. You'll learn: - Why fat loss is more important than weight loss for health and physique - Why all the macros (protein, fats, and yes even carbs) are critical to body composition - Why you don't need to spend more than 3 hours in the gym each week to get incredible results - Why muscle (not weight loss) is the key to medicine, obesity, and longevity - Why age and hormones (even in menopause) don't matter with the right lifestyle - How the "hidden" psychology of your mind can unlock more personal (and physical) growth than you ever thought possible, and how to tap into that mindset If you're ready to separate fact from fiction, learn what actually works, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever!

Language:

English

Contact:

8609660771


Episodes
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Is Allulose the New GLP-1 Alternative to Weight Loss Drugs? | Ep 281

2/10/2025
Submit your nutrition and training questions at witsandweights.com/question to get featured on the show — Discover how a natural sugar called allulose is getting attention for potentially offering similar metabolic benefits as modern weight loss drugs by stimulating GLP-1. Learn the science behind how this unique compound affects blood sugar, appetite, and fat loss through natural pathways. Main Takeaways: Timestamps: 4:00 - What is allulose and how it differs from regular sugar 5:17 - Key research findings and real-world uses 8:24 - Practical dosing guidelines and timing considerations 10:05 - Benefits and potential side effects Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 👥 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

Duration:00:14:22

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New Monthly Fat Loss Challenges Plus Big Changes Coming to the Podcast | Bonus

2/8/2025
Get 14 days and your first challenge FREE in Wits & Weights Physique University (WWPU) plus a custom nutrition plan, monthly challenges, workouts, and coaching through the community. Tap on this special link for an exclusive 40% off rate for podcast listeners 🎓Learn about WWPU here, then use this super secret link for two weeks free and an exclusive 40% off rate -- In this bonus episode, I share results from our 2025 podcast listener survey and how your feedback is shaping the future of Wits & Weights. Find out what content resonated most, what you want to see more of, and potential changes coming to episode frequency and format. I also announce exciting new monthly fitness challenges starting March 2025. Each challenge includes group accountability, coaching support, and a chance to win a free coaching session plus be featured on the podcast. Listen to find out how to join these challenges! Get 14 days and your first challenge FREE in Wits & Weights Physique University (WWPU) plus 40% off exclusive to podcast listeners Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 👥 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

Duration:00:17:01

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Make This ONE Change for Better Sleep, HRV, and Fat Loss (Dr. Peter Martone) | Ep 280

2/7/2025
Download my free Better Sleep, Better Body guide to optimize your sleep for fat loss, body composition, and hormones --- Could your sleep position be holding you back from optimal recovery? You track your training, nutrition, and HRV—but what about your neck alignment during sleep? Dr. Peter Martone joins me to explain how your sleep position affects your nervous system, HRV, and overall performance. He reveals how traditional sleeping positions might be sabotaging your recovery and shares practical tips to start fixing it—tonight. Dr. Peter Martone is a chiropractor and exercise physiologist with over 25 years of experience. Through his research, he discovered how sleep position and spinal alignment impact nervous system function, recovery, and pain. He has helped thousands optimize their sleep and performance through proper positioning. Today, you’ll learn all about: 02:12 – What is a "sleep avatar," and why does it matter? 06:28 – How Dr. Martone discovered the link between sleep and spinal health 10:30 – The one sleep change that fixed Dr. Martone’s chronic pain 14:13 – How your sleep position affects your nervous system and HRV 20:09 – The #1 mistake people make with pillows (and how to fix it) 25:47 – Why side sleeping could be causing your shoulder pain 30:42 – The real reason for imbalances and chronic pain 35:35 – How sleep position impacts snoring and sleep apnea 41:18 – The easiest way to start fixing your sleep position Episode resources: drsleepright.com@drsleepright Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 👥 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

Duration:00:45:25

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Why Your Stress Feels Out of Control (Nyquist Stability Criterion) | Ep 279

2/5/2025
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: Timestamps: 2:41 - Overview of stress as a feedback system 5:03 - Understanding stability and the Nyquist Criterion 7:58 - Three key factors in stress response 10:42 - Strategy #1: Implementing negative feedback loops 13:04 - Strategy #2 & #3: Signal delay and stability margins 16:12 - Building resilience and key takeaway Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 👥 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

Duration:00:18:31

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Lifting Weights vs. Hormone Replacement Therapy (HRT) for Fat Loss Over 40 | Ep 278

2/3/2025
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: Timestamps: 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 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 👥 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

Duration:00:23:28

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Managing Autoimmune Disorders and Chronic Illness Naturally (Heather Gray) | Ep 277

1/31/2025
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 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 fails 08:01 - Understanding the "perfect host" concept 17:15 - The real deal about comprehensive health assessments 20:15 - Moving beyond supplements to true healing 24:22 - The game-changing power of stress management 32:01 - Being your own health advocate 37:04 - Outro Episode resources: renegadehealthboss.comRenegade Health Bossfacebook.com/RHBPOD@renegade_health_boss@RenegadeHealthBossrhbcourses.com Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 👥 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

Duration:00:37:49

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Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276

1/29/2025
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: Episode Resources: YouTube videoWITSANDWEIGHTS Apple/iPhoneGoogle/AndroidTimestamps: 03:27 - Does daily weighing increase anxiety? 04:56 - Understanding how water weight and digestion affect the scale 07:43 - How to filter signal from noise 11:21 - How to detach emotionally from daily numbers 14:27 - How to implement tracking systems 15:51 - The mindset shift in data-driven tracking Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 👥 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

Duration:00:17:38

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The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275

1/27/2025
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 is? 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: Timestamps: [00:01] Introduction to the concept of a "fourth macro" disrupting fat loss progress [02:28] Breaking down alcohol's unique properties compared to other macronutrients [05:23] How alcohol reduces muscle protein synthesis by 24% [07:21] Research on alcohol's relationship with visceral fat storage [09:25] Strategic approaches to minimize alcohol's impact on physique goals [12:14] Practical tips for reducing alcohol consumption [15:13] Handling social pressure and building alcohol-free habits [16:41] The surprising connection between exercise and alcohol processing [18:31] Three-phase framework for managing alcohol while pursuing fitness goals [20:38] Final thoughts on prioritizing what matters for your physique 📲 Send me a text message! Support the show 🙋‍♀️ Ask a question here 👩‍💻 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 🫙 Get 20% off Legion supplements with code WITSpod 🩷 Leave a 5-star review if you love the podcast!

Duration:00:21:53

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Why Getting Stronger Makes Everything Better | Bonus

1/25/2025
Learn about the importance of strength training for women over 40, navigating life's challenges, and the health and longevity benefits of progressive overload A 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/survey Main Takeaways: Get YOUR question answered on the podcast. Just go to witsandweights.com/question 📲 Send me a text message! Support the show 🙋‍♀️ Ask a question here 👩‍💻 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 🫙 Get 20% off Legion supplements with code WITSpod 🩷 Leave a 5-star review if you love the podcast!

Duration:00:09:05

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How to Stop Your Fitness Goals from Destroying Your Relationship (EJ and Tarah Kerwin) | Ep 274

1/24/2025
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 nutrition 6:38 Managing different schedules and priorities with adaptiveness and intention 10:06 Creating collaborative systems as a couple 13:23 Plan, predict, and prepare 16:25 Maintaining emotional and physical intimacy during intense fitness phases 18:21 Balancing parenting, meeting needs, and gym time 22:21 Recognizing how to show support in coupleship 26:14 Agreement boundaries in coaching dynamics 31:06 Addressing body image and emotional triggers 35:09 Communication strategies, triggers, and boundaries around fitness and nutrition goals 44:02 Navigating differences in parenting and shared values evolve over time 49:13 How vows and flexibility support long-term relationships 53:48 Rapid-fire questions 57:45 Outro Episode resources: relationshiprenovation.comrelationshiprenovation.com/podcast 📲 Send me a text message! Support the show 🙋‍♀️ Ask a question here 👩‍💻 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 🫙 Get 20% off Legion supplements with code WITSpod 🩷 Leave a 5-star review if you love the podcast!

Duration:00:58:23

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The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273

1/22/2025
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: Today you'll learn about: 00:58 Why sleep alone isn't enough for complete recovery 02:22 The Work-Rest Cycle 03:15 The 7 types of rest 11:42 How to implement all 7 types of rest 15:16 Using metrics to track recovery effectiveness 17:01 Why rest might be more important than training 18:38 Recap of the 7 types of rest Episode Resources: Join the Physique University 📲 Send me a text message! Support the show 🙋‍♀️ Ask a question here 👩‍💻 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 🫙 Get 20% off Legion supplements with code WITSpod 🩷 Leave a 5-star review if you love the podcast!

Duration:00:19:57

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The WORST Weight Loss Diet to Lose 20 Pounds or More | Ep 272

1/20/2025
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 diet 7:50 Why crash diets seem to make perfect sense 9:31 Science of how your body adapts to aggresive calorie cutting 12:38 Five specific ways that crash dieting makes sustainable fat loss harder 19:18 Three key principles for sustainable fat loss 22:48 Building a good system that works for you 24:22 Why a moderate approach beats crash dieting every time 26:23 Outro Episode resources: 10 Intermittent Fasting Myths That Need to Die6 Ways to Lose Fat in 2025 (Using Science-Based Methods) 📲 Send me a text message! Support the show 🙋‍♀️ Ask a question here 👩‍💻 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 🫙 Get 20% off Legion supplements with code WITSpod 🩷 Leave a 5-star review if you love the podcast!

Duration:00:27:00

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Q&A - Muscle Weighs the Same as Body Fat | Bonus

1/18/2025
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: If you want YOUR question answered, just go to witsandweights.com/question and get a personal reply from Philip! 📲 Send me a text message! Support the show 🙋‍♀️ Ask a question here 👩‍💻 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 🫙 Get 20% off Legion supplements with code WITSpod 🩷 Leave a 5-star review if you love the podcast!

Duration:00:06:28

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Why Food is NOT the Problem When Your Diet Falls Off Track (Ali Shapiro) | Ep 271

1/17/2025
Do you feel trapped in a cycle of dieting and frustration? Why do your best efforts with food seem to fail when it matters most? Is it possible that your food struggles are about something deeper than food itself? Philip (@witsandweights) explores the deeper roots of food consistency with integrative health pioneer Ali Shapiro. Ali shares why food battles often represent safety battles, how to identify hidden triggers and a practical framework to break free from emotional eating. Learn why food is more than fuel, how unmet emotional needs affect your habits, and how to achieve sustainable food freedom. Ali Shapiro is the creator of Truce with Food and host of the Insatiable Podcast, and she brings a fresh perspective to overcoming diet struggles by addressing the emotional and psychological roots of our relationship with food. Today, you’ll learn all about: 2:38 Why food struggles aren’t about food 6:32 Understanding emotional hunger 11:58 Tools Vs. Deeper psychological work 18:37 Food and the human experience 25:32 Stress, loneliness, secret eating, and falling off track 29:58 The T.A.I.L. framework for emotional triggers 36:18 Facing triggers and learning growth 38:34 Ali’s personal journey with food and health 45:04 Finding trust and meeting your needs 51:26 Compassionate witness and feeling significant 55:45 Outro Episode resources: Ali’s Truce with Food programInsatiable Podcastalishapiro.com@alimshapiro@alishapirollc.founderoftru9290 📲 Send me a text message! Support the show 🙋‍♀️ Ask a question here 👩‍💻 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 🫙 Get 20% off Legion supplements with code WITSpod 🩷 Leave a 5-star review if you love the podcast!

Duration:00:56:06

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The 6-10 Biofeedback Model for Faster Fat Loss (Balanced Scorecard) | Ep 270

1/15/2025
Book your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situation. 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! -- Your fat loss. Is. Stuck. You're even tracking your food and weight. But something's not working. What if every plateau, stall, or setback could be prevented by knowing which body signals to monitor and how to interpret them? Learn how to use the Balanced Scorecard approach to organize critical body feedback into a powerful dashboard for fat loss. I'm revealing my 6-10 Biofeedback Model that I use with every client to identify issues before they happen to keep fat loss moving. Main Takeaways: Book your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situation 📲 Send me a text message! Support the show 🙋‍♀️ Ask a question here 👩‍💻 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!

Duration:00:24:04

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How to Eat Thousands of Calories to Gain Muscle and Weight (Not Just for Hardgainers) | Ep 269

1/13/2025
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. — 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 meals 5:08 Strategy #2: Incorporate liquid calories 6:17 Strategy #3: Enhancing meals with smart calorie boosts 6:50 Strategy #4: Focusing on the foods you enjoy 8:06 Strategy #5: Increase your meal frequency 9:15 Strategy #6: Don't drink water before your meals 9:52 Strategy #7: Embrace calorie timing 11:22 Strategy #8: Make your food visually and socially more appealing 13:28 Strategy #9: Have high-calorie snacks always available 14:26 Strategy #10: Sneak calories into drinks 15:43 Strategy #11: Plan your meals around fats 17:40 Strategy #12: Track and adjust by keeping it simple but systematic 19:43 Managing stress and recovery to improve appetite 22:59 Outro Episode resources: The Most UNDERRATED Fat Loss Secret Making You FATTER (and Sabotaging Muscle Gain Too)Try MacroFactor for freeWITSANDWEIGHTS 📲 Send me a text message! Support the show Send 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!

Duration:00:23:25

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The Secrets to Smarter Training and Nutrition in 2025 | Bonus

1/11/2025
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/p1XNhkLZRghyHdH36 📲 Send me a text message! Support the show Send 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!

Duration:00:13:18

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Dynamic Resistance Using Tonal vs. Free Weights for Muscle Gain (Troy Taylor) | Ep 268

1/10/2025
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 weights 7:12 Tonal features: Spotters, eccentric loading, and tracking 13:28 Who benefits most from Tonal’s capabilities 16:43 Strength training data analysis and trends 23:32 Why older adults can see faster strength improvements 25:28 Morning workouts and their impact on consistency 27:23 Tracking gains and hypertrophy progress 31:59 Program customization and progressive overload 34:56 Customized weight training, fatigue, and recovery needs 41:42 Leveraging lengthened partials and eccentric overload 47:22 Tonal’s new Training Lab launch in NYC 49:04 Outro Episode resources: @strengthsciencetroytonal.comtonaltraininglab.com@TonalStrong@TonalStrong 📲 Send me a text message! Support the show Send 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!

Duration:00:49:20

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The 3 Million Steps Challenge for Massive Fat Loss in 2025 (Compound Effect) | Ep 267

1/8/2025
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: Benefits of walking according to research: Remember: 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 progress 📲 Send me a text message! Support the show Send 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!

Duration:00:19:57

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6 Ways to Lose Fat in 2025 (Using Science-Based Methods) | Ep 266

1/6/2025
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 fail 8:27 Strategy #1 10:48 Strategy #2 13:15 Strategy #3 16:50 Strategy #4 18:44 Strategy #5 21:03 Strategy #6 23:04 Understanding metabolic adaptation and its impact 27:38 How to choose the right strategy for you 30:41 Setting up calories, macros, and meal timing 37:26 The importance of maintaining strength while cutting 39:17 Why successful fat loss doesn’t require perfection 41:36 Fat loss that fits your life 42:52 Outro Episode resources: WITSANDWEIGHTS macrofactorapp.com/challenge 📲 Send me a text message! Support the show Send 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!

Duration:00:43:27