Wits & Weights | Smart Science to Build Muscle and Lose Fat

Are those late-night cravings for ice cream sabotaging your fitness goals? Do you struggle to tell the difference between real hunger and emotional eating? Have you ever wondered if there's a way to manage cravings without relying on willpower alone? In this episode, Philip (@witsandweights) sits down with Dr. Judson Brewer, a renowned neuroscientist from Brown University, to unlock the secrets of conquering food cravings and building healthier eating habits. Philip and Dr. Jud dive into real-life examples and actionable steps to help you transform your relationship with food. From distinguishing between true hunger and emotional cravings to embracing mindfulness and self-compassion, this episode is packed with valuable tools to support your fitness journey. Dr. Judson Brewer is the director of Research and Innovation at the Mindfulness Center and a professor at Brown University. He is a leading expert in mindfulness training for addictions and has developed innovative treatments for smoking, emotional eating, and anxiety. During their conversation, Dr. Jud shares insights from his groundbreaking research on the neuroscience of cravings and practical strategies to break free from unhealthy eating patterns. Tune in and learn how to change your brain's response to food, manage food cravings, and align your eating habits with your fitness goals. Today, you’ll learn all about: 2:12 Dr. Jud's experience with cravings and ineffective willpower 4:26 The difference between emotional and physical hunger 8:01 The role of the food industry in shaping eating habits 12:49 How to rewire your brain and manage cravings 18:20 His stance on tracking your nutrition 19:26 The impact of societal pressures on eating habits 21:29 Techniques for recognizing and addressing true hunger 33:14 Adjusting your top-down model for better food choices 42:54 Questions from the community 48:48 Finding satisfying and healthy food alternatives 54:28 Reprogramming your reaction to hunger 56:40 The question Dr. Jud wished Philip had asked 58:54 Where to find more resources from Dr. Jud 59:25 Outro Episode resources: drjud.com📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

How can a small guy deadlift more than the big guy, or why does your smaller friend never seem to gain weight no matter how much they eat? And what does this mean for your lifting and calorie targets? Discover the science behind these phenomena as we delve into the fascinating world of scaling laws and their impact on fitness and body mechanics. We break down the principles governing strength, power output, metabolism, and nutrition to help you your training and nutrition. We'll explore why smaller individuals often exhibit higher relative strength and why lighter weight classes in powerlifting shine. Or why smaller individuals can do more pull-ups. You'll learn about Kleber’s Law and how basal metabolic rate (BMR) scales differently with body size, revealing why smaller individuals have relatively higher metabolic rates. And what it all means for YOU both physically and psychologically as you set goals for strength, performance, weight loss, and anything else in your health and fitness. Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Nutrition can be overwhelming: from calories and macros to saturated fats, fiber, micronutrients, and meal timing. But what if you ONLY tracked macros? Is that enough for a diet that supports your health and physique? In this episode, Philip (@witsandweights) breaks down why tracking macros might be all you need to rebalance your diet and set the stage for long-term success. If you're ready to streamline your nutrition without the headache of overcomplicating things, this episode is for you. Philip dives into the basics of macro tracking, explaining how this flexible dieting approach can cut through the noise and provide a clear path to better nutrition. By focusing on just three targets, you can reduce mental fatigue, promote consistency, and prioritize what's most important for muscle building and fat loss. Philip also shares an advanced tip for seasoned trackers who are feeling stuck. He recounts a client's story to illustrate how even those with experience can benefit from revisiting the basics. Whether you're new to nutrition tracking or an experienced dieter, you'll find practical tips and insights to help you simplify your diet and make meaningful progress. Today, you’ll learn all about: 1:33 Nutrition can be complicated 3:17 What tracking macros means 7:15 Steps to implement effective macro tracking 14:47 The significance of tracking macros in sustainable nutrition 18:23 Tip for the advanced trackers 20:09 Outro Episode resources: Apple/iPhoneGoogle/AndroidMacros Aren’t Enough – Flexible Dieting vs. IIFYM | Ep 110How to Get More Fitness Results for Less Effort (The Pareto Rule) | Ep 189 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

What does it ACTUALLY take to achieve a lean, ripped, shredded physique? Join Philip (@witsandweights) as he welcomes Brittany and James Gatewood, the powerhouse couple behind the "Macros, Mindset, and Muscles" podcast, for an in-depth conversation about the physical and mental demands of achieving extreme leanness. In this episode, Philip and his guests explore the rigorous journey of bodybuilding and fitness competitions. From the meticulous planning and unwavering discipline to the significant lifestyle adjustments, they lay out the real costs of getting stage-ready. Brittany and James share their personal experiences, including the sacrifices, challenges, and ultimate rewards of pushing their bodies and minds to the limit. Together, they discuss the importance of having a solid lifting foundation and the impact of extreme fitness routines. Brittany started her fitness journey to become healthier for her children, and James began as a "hard gainer" looking to build muscle. Now, they use their expertise to coach and inspire others through Phoenix Transformations. Tune in to discover if you're ready to take on the challenge and achieve extraordinary goals. Today, you’ll learn all about: 2:29 Cost of achieving and maintaining a lean physique 5:06 Setting realistic expectations for fitness goals 7:02 Breakdown of the physical and mental demands of bodybuilding prep 11:47 Prep duration and the role of refeeds and diet breaks in a prep phase 15:02 The impact of metabolic adaptation and the importance of monitoring progress 21:06 Lifestyle adjustments, extreme adherence, and tips for staying on track 25:12 Sustainable practices for long-term leanness 27:36 Tracking progress and making adjustments 30:47 Symptoms and health risks associated with extreme leanness 36:26 Prerequisites for considering a bodybuilding competition 42:34 Long-term health risks of staying very lean 43:55 Real-life client success story and the benefits of a structured plan 45:35 Additional costs and considerations for competing in bodybuilding 48:57 How to connect with Britanny and James 49:36 Outro Episode resources: transformwithphoenix.comMacros, Mindset, and Muscles📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

What if you could get FASTER results with your physique development by spending most of your time on something very few people put much energy into? What if spending less time goal-setting, researching, planning, and designing your training and nutrition routine could actually lead to BETTER results? Are you a perfectionist getting stuck in analysis paralysis or stubbornly being "consistent" but with a plan that's not working? Discover how focusing 70% of your time on THIS can lead to faster and more sustainable progress. We'll explain why traditional approaches often fall short and what to do instead, inspired by engineers who design complex systems. And you can do it without feeling overwhelmed, ensuring you reach your goals with greater ease and sustainability. Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Are you tired of endless yo-yo dieting or struggling to get through a fat-loss phase? What if there was a smarter way to get lean that works with your body and not against it? In today’s episode, Philip (@witsandweights) shares his personal stair-step fat loss process, designed to help you achieve your goals while dealing with life’s challenges, like recovering from an injury or sluggish metabolism. This approach not only supports better recovery and flexibility but also makes the fat loss journey more enjoyable. Philip breaks down the science and psychology behind it, explaining how it helps maintain metabolism and sustain long-term results without constant dieting struggles. He emphasizes that true transformation comes from thoughtful, well-engineered approaches that consider your body’s needs and limitations. By embracing this stair-step method, you can build lasting habits, improve your relationship with food, and achieve sustainable fat loss while living your life to the fullest. Get ready to rethink your approach to fat loss and discover a sustainable path to your dream physique, one step at a time. Today, you’ll learn all about: 2:28 Personal story and surgery recovery 10:44 Detailed explanation of the stair-step method 16:26 Sustainability and flexibility of the method 19:22 Implementing the stair-step method 24:28 Benefits and psychological impact of maintenance phases 27:39 Building better habits for lasting transformation 29:20 Outro Episode resources: Book your free call with Philip so he can create your personal fat loss roadmapMy 3 New Dieting Methods for Smarter, Easier Fat Loss | Ep 186📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Are you a woman over 50 looking to hit your fitness goals, get strong, and have fun along the way? Have you ever wondered how you can integrate fitness into your busy life without feeling overwhelmed? In this episode, Philip (@witsandweights) welcomes Pam Sherman, a fitness expert with 27 years of experience. Pam is passionate about women’s health and wellness, and today, she shares her insights on setting specific goals and the undeniable benefits of strength training. She also discusses practical strategies to fit fitness into a busy lifestyle for long-term success and the importance of building a supportive community. Plus, she shares an incredible story of how she recovered from a severe car accident and how it made her realize the importance of strength training. Pam’s journey in the fitness world started with running with her dad and discovering the joy of movement. Her philosophy, “Your health is your greatest wealth,” has guided her mission to empower women to prioritize their well-being. Pam emphasizes that it’s never too late to start, and with the right mindset and approach, you can build a healthier, stronger you. Join Philip and Pam as they explore how you can achieve your long-term fitness goals and feel confident in your body, regardless of age. Today, you’ll learn all about: 2:01 Underrated advice for women over 50 3:56 Overcoming a serious car accident 8:17 Integrating fitness into a busy lifestyle and handling physical limitations 11:22 Why you should prioritize your health 15:25 Importance of having a specific goal 21:40 Benefits of strength training for longevity 25:21 Strategies for achieving fitness goals 28:44 Focusing on feelings vs. appearance 31:51 Overcoming obstacles to fitness 37:49 Role of community in fitness goals 40:09 Men coaching women, women coaching men 41:58 The question Pam wished Philip had asked 44:09 Where to find Pam 44:47 Outro Episode resources: pam_sherman1@pam_sherman1Pam Sherman📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

What if doing LESS is the answer to more results overall...your fitness, training, nutrition, and anything else going on in your life? Imagine achieving 80% of your fitness goals with just 20% of your efforts. Today is the first Wednesday episode where we apply engineering frameworks to evidence-based fitness. After all, engineers have made it their craft to optimize results with as few resources as possible through simple, elegant, and effective solutions. One such framework is the Pareto principle, also known as the 80-20 rule (not to be confused with the 80% whole foods "rule" for nutrition). This rule is a way to rebalance all the important but time-consuming things in your life so you can free up time, reduce stress, and STILL get the results you want. This episode will guide you through identifying the most impactful actions you can take in areas like strength training, nutrition, sleep, and stress management, so you can break through plateaus and optimize your time effectively. Join us as we kick off a new series that merges engineering principles with fitness strategies. We'll dissect how to evaluate your current efforts across various health areas, revealing where you might be overcommitted and how to reallocate those efforts for maximum results. You can now 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. Click to book a Rapid Nutrition Assessment while there are slots open this week. 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Have you ever dreamed of running a marathon but felt it was impossible due to your weight or fitness level? Or that lots of cardio will kill your muscle and gains? Discover how Ben went from 280 pounds to qualifying for the Boston Marathon at 55 without losing muscle mass. In this episode, Philip (@witsandweights) interviews Ben Lewis, who began his fitness journey at 52, weighing over 280 pounds. Now, at 55, Ben has transformed his life, shedding over 100 pounds and improving his cardiovascular health while building muscle. Ben's remarkable story includes qualifying for the Boston Marathon, showcasing the potential of combining weight loss with muscle gain. Philip and Ben dive deep into the strategies that enabled Ben's incredible transformation. They discuss the importance of balancing nutrition, training, and physique goals, all while doing what you love. Ben shares insights on sustainable fat loss, hybrid training approaches, and the significance of setting realistic goals. He also emphasizes the role of mindset and consistency in achieving long-term success. Tune in to learn from Ben's journey and discover practical tips for reclaiming your health and fitness. Whether you're just starting or looking to refine your approach, this episode offers valuable lessons on balancing various aspects of fitness while maintaining a fulfilling lifestyle. Today, you’ll learn all about: 1:35 What goes through Ben's mind during his workout 4:49 Training for the Boston Marathon 6:31 His fitness journey and weight fluctuations 12:51 His fitness journey starting at age 52 16:20 Lessons and motivations from his initial 2021 weight loss 21:21 Tracking progress and managing the scale 26:46 Maintaining a calorie deficit and recomposition 30:51 Using the Physique Tracker (a WWPU tool) 40:10 Hybrid training: balancing lifting and running 53:05 Prioritizing performance vs. health 57:31 What question Ben wished Philip had asked 1:00:08 Advice for others on a similar journey 1:03:48 How to connect with Ben 1:04:40 Outro Episode resources: Join our Facebook group to get the FREE physique tracker@benelou_fitness📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Are you over 40, juggling a demanding career, family responsibilities, and struggling to stay fit? Meet Jerry Bonanno, a 50-something family man who shed 36 pounds of fat and 5 inches off his waist without losing his hard-earned muscle or strength. Philip (@witsandweights) talks with Jerry about being over 40 and struggling to balance a demanding job, family commitments, and staying fit. Maybe you've been hitting the gym for years but still have difficulty nailing your nutrition, or the daily grind has taken a toll on your physical health. You're eager to reclaim your health, lose fat, and feel strong again, but the challenges seem overwhelming. Jerry reveals how he transformed his physique and reclaimed his health despite a hectic lifestyle. Tune in to hear his inspiring journey and practical tips that YOU can use to do the same. Today, you’ll learn all about: 1:16 Jerry's discipline and training routine 6:52 Managing aches and pains during training 10:34 Jerry's motivation and health goals and why he worked with Philip 14:32 Dietary experiments and sustainability 18:12 Prioritizing his physicality to maintain a fulfilling life experience 26:06 Reduce friction: Work hard and smart to achieve goals effectively 29:14 The importance of tracking calories and protein intake 34:54 Why Jerry came back for a second time 39:53 Focusing on the process over the outcome 46:05 Shifting to the carnivore diet 49:21 Understanding personal data and adjusting nutrition 51:52 Intuitive eating with tracking for a balanced approach 54:31 High-frequency, low-volume weight training program without cardio 57:17 Maintaining health and physique goals 58:56 The question Jerry wished Philip had asked 1:01:25 How to connect with Jerry 1:02:02 Outro Episode resources: @thebasementapeRelated Episode: Ep 115: How Tony Lost 15 Lbs, 8% Body Fat, and Built Lifelong Strength with Barbell Training📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Are certain exercises are too risky for women, especially as they age? Today, we're challenging a common misconception in the fitness world: the idea that women should avoid loading their spine. Is this well-intentioned advice actually holding women back from building stronger, healthier bones? And what's the real key to maintaining bone density as we age? Let's break down the science and bust some myths in today's Quick Wits. -- “Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message. 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Are you sick of counting calories but still want to shed fat? Is your metabolism stuck in slow motion? Do you want to lose fat but feel overwhelmed by complex diet plans? In this episode, Philip (@witsandweights) throws out the traditional calorie counting approach and dives into nonlinear dieting for fat loss. He argues that the stress of daily calorie restriction backfires, slowing your metabolism and making it challenging to stick with your diet. Nonlinear dieting offers a more flexible approach, allowing you to vary your calorie intake throughout the week or month. This can keep things interesting, prevent metabolic slowdown, and make fat loss more sustainable. Philip also discusses the benefits of nonlinear dieting. He shares three specific strategies you can use and emphasizes that these are just starting points. The key is to find a nonlinear dieting approach that works for you. So ditch the calculator and get ready to experiment with a more enjoyable path to your fat loss goals. Today, you’ll learn all about: 2:19 The problem with the traditional approach to flexible dieting 6:12 The power of nonlinear dieting 15:54 The 3 new creative dieting methods 27:02 The mindset shift with nonlinear dieting 29:19 Outro Episode resources: Watch this videoWits & Weights Physique University 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Have you ever wondered why, despite all your efforts, you're not seeing the results you want in your fitness? Today, we're exposing a sneaky little habit that's sabotaging your progress, whether you are aiming for fat loss, muscle gain or any other health goal. What is this progress-killing behavior and, more importantly, how can you overcome it to finally achieve the results you're after? Tune in to today's Quick Wits to find out the game-changing answer. -- “Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message. 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Are seed oils really the evil villain they're made out to be? 😈 Let's dissect this heated debate and clear the air. I'm responding to a scathing one-star review accusing me of being "anti-science" and in cahoots with Big Food (seriously, where are my checks! 🤑💵). Related episode about seed oils: → Quick Wits: Seed Oils Aren't the Problem I stand firm on my evidence-based approach, explaining why seed oils are not inherently harmful and highlighting the limitations of observational studies that can't establish causality. As for the science, feel free to refer to the multiple meta-analyses (like this and this) that show no link between seed oils / omega-6 and health issues (and some seem to support the opposite, that higher linoleic acid is associated with LOWER heart disease and mortality risk). We'll also shed light on how the real dietary culprits are often the excess calories, lack of nutrients, and high palatability in ultra-processed foods correlated with an unhealthy dietary pattern and overconsumption, rather than the seed oils themselves. My message? Focus on balanced nutrition and moderation within an 80/20 framework to truly prioritize your health. Shockingly "anti-science" isn't it? 😁🤯 Tune in to hear me go after the haters in a not-too-scathing-but-just-right way and if you want to drown out the negative reviews... Click here to submit a 5-star review on Apple, one of the BEST ways to support the show! 🤩🙏 Last thing... Did you like this episode? Not so much? How about the new music? Shoot me a text with your opinions (or questions!) 👇 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Are you feeling stuck in a fitness rut? Are you confused by conflicting fitness advice? Struggling to stay motivated when everyone on social media seems to have a perfect body? Today, Philip (@witsandweights) welcomes Adam Poehlmann, host of The Poehlmann Fitness Show and a dedicated health, fitness, and nutrition coach at Poehlmann Fitness, to discuss how your inner voice can unlock physical achievements. This episode tackles the often-overlooked aspect of fitness: your mindset. Adam dives deep into the internal locus of control concept, empowering you to take ownership of your health journey. He also gets personal, sharing his fitness struggles and triumphs, from overcoming the temptation of alcohol to setting a positive example. Philip and Adam explore the power of a growth mindset, where setbacks become growth opportunities. They also talk about navigating social media effectively, avoiding comparison traps, and harnessing its potential for inspiration and learning. Packed with actionable tips and real-life experiences, this episode equips you with the mental tools to finally conquer your fitness goals. Today, you’ll learn all about: 2:21 What's the first mental shift Adam recommends 9:16 (1) Developing an inner locus of control 15:31 (2) Mental contrasting visualization 18:04 (3) Implementation intentions ("if-then" planning) 20:48 Choosing fitness over alcohol 23:25 (4) Community and accountability 26:32 When Adam hit a wall in his fitness journey 33:30 (5) Self-awareness and reframing negative thoughts 41:35 Mindset on nutrition and exercise progression 43:45 (6) Building resilience and self-compassion 53:52 (7) Managing information "diet" and social media influences 59:22 Navigating social media and fitness trends 1:06:11 Where to find Adam 1:06:55 Outro Episode resources: @adampoehlmannspoti.fi/3W2kYBO@adampoehlmannfacebook.com/groups/thebodytransformationtribe Related episodes: Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Have you ever heard the concept that certain types of workouts might keep burning a ton more calories long after you've left the gym for many hours afterward? Today we're tackling the "afterburner effect," the idea that you can keep burning calories long after your workout is over. And in scientific terms, we are talking about EPOC (excess post-exercise oxygen consumption). Is this effect real? Can it significantly impact your fat loss and, if so, how can you maximize it in your training? We separate fact from fiction in today's Quick Wits. -- “Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message. 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Is rapid weight loss worth the risk? Can you really build muscle while losing fat? How important is nutrition tracking for your fitness journey? Today, Philip (@witsandweights) welcomes back Jeff Hoehn for another co-hosted Q&A episode. This time, they discuss aggressive fat loss strategies, the benefits of higher protein intake, and overcoming menopause-related hurdles. They dive into the controversial topic of rapid weight loss, the importance of structured diet breaks, and the real deal about slow metabolism. Philip and Jeff also compare powerlifting and bodybuilding during fat loss phases, emphasizing the role of heavy compound lifts and hypertrophy training. They also talk about nutrition tracking, low-calorie, nutrient-dense foods, and fiber intake. Today, you’ll learn all about: 3:24 What are your views on rapid fat loss and the frequency of aggressive cuts? Also, how do you feel about protein-sparing modified fasting in a 5:2 diet for general weight loss? 12:10 Does consuming more protein than recommended have any benefits? 19:35 How can I effectively lose fat and reveal muscle definition despite increasing my calorie intake, exercising regularly, and maintaining a high-protein diet? 32:38 How feasible is it to build muscle in a deficit? 44:15 Heavier weight or more reps for an older guy looking to build a base for longevity? 54:09 In fat loss, does counting veggies affect the macros? Should I log them? 59:10 Outro Episode resources: The Mind Muscle Connection podcast@jeffhoehn_Related episodes: Ep 169: Q&A w/Jeff Hoehn – Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low SleepEp 178: Sleep Science - Doing THIS in the Bedroom is Killing Your Fat Loss, Gains, Hormones, & MetabolismEp 180: The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

GOMAD, or "Gallon of Milk a Day," was a protocol popularized by strength coach Mark Rippetoe (of Starting Strength), to ensure rapid weight gain and muscle growth. The idea is to bulk up quickly. You just chug a gallon of milk a day. Easy right? But before you start doing that, I want you to tune in to today's Quick Wits for my take on this sometimes controversial protocol and why it might not be the best approach for everyone, especially if you're not a skinny 20-something-year-old male. GOMAD was originally intended for a very specific demographic - skinny, underweight guys in their late teens and early 20s who struggle to put on any weight at all. For these folks, the massive calorie boost from a gallon of milk a day can kickstart muscle gain and help them get out of the "hardgainer" zone. But if you're not in that category, then GOMAD might not be the best fit. If you're older, or if you're not significantly underweight, drinking that much milk every day is more likely to lead to excessive fat gain than lean muscle growth. Not to mention, it can be pretty tough on your digestive system, especially if you're not used to processing that much lactose. But I'm not against using milk as a calorie-dense, macro-balanced tool as part of your nutrition plan. Tune in to hear my thoughts on this. -- “Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation. If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message. 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Can you transform your physique without the traditional bulk and cut cycles? Or is this possible with body recomposition at maintenance calories? Today we have a question from from Wyatt about whether you can only make progress with your physique while bulking and cutting rather than attempt body recomposition. He also asks whether there is a difference between staying at maintenance calories and body recomp. In this episode, we explore how new or detrained lifters might benefit from this approach and the limitations of its effectiveness. We also hit on food tracking, protein intake, and training intensity, while considering the emotional and social implications of constantly oscillating between bulking and cutting phases. We then tackle the pros and cons of the bulking and cutting method for physique development, establishing healthy habits during a maintenance phase, obsessive behaviors and stress, especially for those susceptible to yo-yo dieting, and time-efficient muscle gains. These questions are from the Friday LIVE Q&A in the free Wits & Weights Facebook community. Just post a specific question relevant to your unique, individual situation and have it answered in these live Q&As. 👉 Experience it yourself by joining the FREE Wits & Weights Facebook group. Episode resources Ep 136: How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks) 📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail

Diet myths got you stuck? Struggling to lose weight NO MATTER WHAT you try? GLP-1 drugs: Magic bullet or risky business? Today, Philip (@witsandweights) brings on Amy Wilson, a Board Certified Geriatric Pharmacist, a certified fitness professional, and a certified nutrition coach, for an engaging conversion on GLP-1 weight loss drugs. Amy's mission is to empower her clients to take control of their bodies and minds without feeling tied down by the scale. In this episode, they explore the root causes of obesity and weight gain, as well as the origins and current use of GLP-1 drugs like Ozempic, Wegovy, Mounjaro, and others for diabetes and weight loss. Tune in to learn about the pros and cons of these drugs and discover practical lifestyle perspectives for managing these conditions. They also share the secret sauce to achieving your health goals, providing you with actionable steps to take control of your health. Today, you’ll learn all about: 2:19 Amy's journey from pharmacist to fitness and nutrition coach 5:53 The rising obesity, its root causes, and weight gain 10:05 Debunking dieting myths and the concept of body fat set points 12:56 Reversing the effects of dieting at any age 14:04 Introduction to GLP-1 drugs: a new approach to weight management 20:25 Long-term impact of GLP-1 drugs and the importance of maintaining muscle mass 22:11 A safe way to use GLP-1 drugs for weight management 28:01 Discussion on the impact of lifting weights and proper nutrition on weight loss 32:16 Effective dosage and the varying responses to weight loss drugs 36:19 Initial steps for starting a health journey 42:33 How to be metabolic flexible or a fat burner 44:54 Walk after meals to manage your blood sugar 47:02 What questions did Amy wish Philip had asked 49:10 Where to find Amy 50:07 Outro Episode resources: amykwilson.com@thenutritioncoachpharmacistRelated episode: Ep 171: Big Butts, Strong Butts, We Love Them All! How to Train Your Glutes with Sue Bush📲 Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 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! 🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights 🤩 Love the podcast? Leave a 5-star review 📞 Send a Q&A voicemail