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

Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time? Today, Philip (@witsandweights) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox. They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do so intelligently in your training routine. Additionally, Philip dives into the ideal amount and type of cardio to maximize fat loss without compromising your hard-earned gains. Plus, you’ll learn proven strategies for overcoming weight loss plateaus while preserving lean muscle tissue. If you’d like to have your question answered on a future episode and receive a shout-out, you can either leave a voice message in the Fanlist inbox or send a text message. Today, you’ll learn all about: 2:28 What should I do to break through a weight loss plateau after losing 40 lbs since January? I'm 5'8", currently 220 lbs, lifting 4-5x/week and jogging 3-4x/week. Should I ditch cardio to have more time/energy for lifting? How much more weight is realistic to lose by August without losing muscle? 18:22 What's your opinion on partial reps? Are they beneficial for muscle growth or a waste of time? 31:43 Outro Episode resources: Submit a voice message for the next Q&ARelated Episodes: Ep 170: How Fast Should You Lose Weight for Fat Loss?Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and CardioSend me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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

Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer. If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calorie intake or increasing our energy expenditure through exercise, we can create a calorie deficit and lose weight. But what if this model is overly simplistic and doesn't actually reflect the complex realities of human physiology? This episode peels back the layers of metabolism and physical activity, as we examine the startling notion that our bodies aim to maintain THE SAME LEVEL of energy output, no matter how much we move. We'll explore why an uptick in exercise doesn't always translate to the expected calorie deficit and how our bodies compensate in surprising ways. Learn how to navigate this intricate dance of calories and master your physiological responses to achieve physical self-mastery. -- “Quick Wits” are short mini-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. Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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

Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake. Veronica asked 5 sub-questions: Get the answers in today's Weekend Q&A bonus episode. --- 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 Friday LIVE #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 LIVE Friday #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! Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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 overwhelmed with dieting struggles? Do you think you have the right mindset, but it doesn't seem to be working? Discover when mindset isn’t enough and the secret to supercharging it for your health goals. Today, Philip (@witsandweights) brings on Tanja Shaw, a seasoned Functional Health Coach, Kinesiologist, and weight loss expert dedicated to helping women overcome their struggles with food and achieve a healthy weight without obsession. Tanja owns Ascend Fitness + Lifestyle in Chilliwack, BC, and is the voice behind the popular Fit + Vibrant You Podcast. Philip invited Tanja to share a unique perspective on mindset: the idea that mindset is NOT everything. This challenges the popular belief that mindset is everything. They explore the limitations of the “mind over matter” approach and advocate for a balanced strategy that integrates mental and physical health. You’ll learn how thoughts and emotions impact hormonal balance and discover practical techniques to shift your mindset. Tanja brings a wealth of knowledge from her hands-on experience with functional lab testing, personalized wellness protocols, and mindset coaching. She helps her clients thrive by addressing not just what they do but how they think and what they believe about themselves and the world. Find out why mindset isn’t everything and how combining it with an understanding of body science is key to not just achieving but LOVING your health results. Today, you’ll learn all about: 2:44 Definition and relevance of "mind over matter" in health and fitness 7:19 Practical techniques for mindset shifts 22:58 Impact of thoughts and emotions on hormonal balance 33:27 Mindset strategies to change and improve stress 39:17 The benefits and disadvantages of having an optimism bias 44:05 Where is mindset alone insufficient 47:28 Predictive biomarkers in functional lab testing and their impact on mindset coaching 49:07 The role of outdoor activities in promoting mental and physical well-being 52:38 The question Tanja wished Philip had asked 53:18 Where to reach Tanja 53:45 Outro Episode resources: Fit + Vibrant You tanjashaw.com/@tanja_shawwww.fbSend me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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

Want to build serious strength and muscle mass in the most efficient way possible? Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine. Join me on today's Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training program, and how to prioritize them for maximum results. We walk through the essentials of squats, deadlifts, bench presses, and more, explaining how these multi-muscle group exercises provide the most bang for your workout buck. By engaging multiple joints and muscle groups, compound lifts maximize force and muscle overload, setting the stage for formidable gains in both strength and size. Discover how compound exercises improve your coordination, stability, mobility, and motor control, ensuring that your strength training has real-world applications. We're here to build a foundation for a robust and active life, ensuring that you remain strong and functional at any age. Tune in to fortify your workout routine and your day-to-day resilience with the power of compound lifts! -- “Quick Wits” are short mini-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. Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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 what’s sabotaging your fat loss? Could it be one of these common scenarios? Should you start your fat-loss diet now? Today, Philip (@witsandweights) breaks down the roadblocks to achieving your fat loss goals. He explores the top 15 reasons why dieting may not be the best decision right now. He highlights a range of scenarios that can hinder your fat loss efforts, emphasizing the need to address these factors before starting a calorie deficit. From high stress levels and poor sleep quality to inadequate nutrition and inconsistent training, each reason is thoroughly dissected to guide you toward sustainable fat loss. Philip also emphasizes the importance of mental health, supportive environments, and life events that can influence your success in a dieting phase. He discusses considerations such as hormonal imbalances, nutrient deficiencies, and significant life transitions, providing a holistic view of the potential challenges you may encounter on your weight loss journey. He encourages you to assess your current circumstances, manage stressors, and have contingency plans ready to navigate challenges effectively. Today, you’ll learn all about: 0:00 Intro 3:00 High stress levels 4:00 Low sleep quality 5:03 Poor nutrition 8:58 Inconsistent training 10:44 Injury or illness 12:23 Pregnancy or breastfeeding 13:45 Prioritizing mental health 15:58 Unsupportive environments 17:07 Underlying hormonal imbalances 18:13 Nutrient deficiencies 19:02 Upcoming major life event 21:30 History of eating disorders 23:13 Period of intense training 25:14 Significant life transition 27:20 Medication side effects cause weight gain 31:28 Outro Episode resources: Watch this FREE videotry MacroFactor FREEWITSANDWEIGHTSRelated episode: Ep 170: How Fast Should You Lose Weight for Fat Loss?Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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

Want to pack on muscle mass but confused about how many extra calories you need? Today, we're diving into a crucial concept for anyone looking to gain weight and build muscle: the 2500 calorie rule. You might have heard of the 3500 calorie rule for fat loss, which states that a deficit of 3500 calories is needed to lose 1 pound of body fat. But when it comes to gaining weight and building muscle, the equation looks a bit different. You see, muscle tissue is much denser than fat tissue, which means that gaining one pound of muscle requires a different calorie surplus than gaining one pound of fat. ===> Get the FREE Muscle-Building Nutrition Blueprint mentioned in the episode Join me on today's Quick Wits as I break down the science behind the 2500 calorie rule for gaining weight and building muscle effectively. Or go to witsandweights.com/free for all our free guides. -- “Quick Wits” are short mini-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. Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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

This conversation is from my appearance on The Healthification Podcast hosted by Kate Galli. Kate invited me on her show to discuss becoming the strongest, leanest, healthiest version of yourself without dieting. We dug into the common mistakes smart people make when they're not using their wits to build their best body. I shared insights on the importance of minimum effective dose to achieve health and fitness results, and the surprising factors that can increase or decrease your metabolism to make fat loss easier, without restrictive dieting. We also discussed what to do instead of constantly dieting to achieve sustainable results. I provided strategies for busting through weight loss plateaus and how we can work with our human nature instead of fighting against it. We also touched on whether low-carb diets may be holding people back from getting lean. Enjoy my conversation with Kate Galli! Episode resources: The Healthification Podcast with Kate GalliEp 163: The Most Important, Overlooked Secret to Sculpting a Body You'll Love with Kate Galli Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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 dreaming of having the perfect glutes? Have you ever wondered how your diet and genes influence the shape of your butt? Ready to find out the most effective workout routines and strategies to sculpt your dream glutes? In this exciting episode, Philip (@witsandweights) welcomes Sue Bush, the co-owner of Physique Development, a certified personal trainer, fitness nutritionist, and competitive physique athlete. Sue, a co-contributor to the March issue of Body By Science, joins Philip to discuss a topic that’s sure to interest many - how to develop a shapely, firm, and functional butt. She explains why we’re so fascinated with glutes, the benefits of glute development beyond aesthetics, and the most effective strategies for optimal results. Sue also shares insights on the role of nutrition, genetics, and individual response in glute development, providing practical tips for different ages and equipment availability. Sue’s journey in the fitness industry began in 2017, and she has since earned multiple certifications and competed in physique competitions for four seasons. With her passion for empowering women to prioritize their health and fitness, Sue specializes in helping individuals make sustainable lifestyle changes that align with their goals and schedules. Together with her husband, Alex Bush, and the rest of Team PD at Physique Development, Sue is committed to leading, educating, and inspiring generational change through the power of health and excellence. Today, you’ll learn all about: 3:24 Why we love butts 8:12 Benefits of glute development 13:03 What to prioritize (training, nutrition) and how genetics play a role 19:23 Approach to training (exercises, programming, and individual response) 27:23 Training intensity and execution 36:05 The importance of logging and taking videos 42:53 The impact of exercise selection in glute training 53:30 Training over 40 in the context of back health 55:41 The question Sue wanted Philip to ask and her answer 1:00:55 Where to find Sue 1:01:30 Outro Episode resources: @suegainzVideo: How To Select Your Weight to Train with REAL IntensityFREE 4-Week Glute ProgramPhysique Development podcastSend me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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 walking exercise or not? Does it even matter? Today, we're tackling a recent controversy sparked by Dr. Gabrielle Lyon, who made waves on social media by claiming that walking is not exercise. As someone who's always preaching the importance of strength training for building muscle and transforming your body, I wanted to weigh in on this topic and offer some perspective. Join me on today's Quick Wits as I share my thoughts on why this question might be missing the point entirely, and why strength training should be your top priority for physique development anyway. -- “Quick Wits” are short mini-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. Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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 is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique? In this episode, Philip (@witsandweights) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow and steady to rapid and aggressive and everything in between. He explains the pros and cons of each strategy, highlighting the benefits you gain from each approach. He discusses how to incorporate diet breaks and refeeds for optimal results, providing you with practical strategies for long-term, sustainable diet management that will leave you feeling motivated. Whether you’re a beginner looking to lose your first 20 pounds or an experienced dieter aiming to get shredded, this episode serves as a valuable guide. Philip aims to give you a clearer understanding of how to navigate your weight loss journey, emphasizing the importance of making informed, strategic choices for your individual goals and lifestyle. Today, you’ll learn all about: 2:25 How fast CAN you lose weight without losing muscle mass 12:37 The benefits of the slow and steady approach 16:39 The conservative fat loss approach 22:17 Incorporating diet breaks for mental and metabolic benefits 24:32 The standard fat loss approach 34:47 Incorporating refeeds, not cheat days, for the mental break 37:39 The mini-cut or aggressive approach 45:41 The micro-cut or rapid fat loss approach 54:23 How to choose the fat loss approach that is right for you 1:00:00 Outro Episode resources: Learn about Weights Physique University (now open for enrollment at a new, more affordable bi-weekly price)Related episodes: Ep 104: Fat Loss vs. Weight LossEp 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)Ep 156: How to Lose 1000 PoundsSend me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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 the pursuit of being skinny the key to happiness? We're diving into the complex relationship between the desire to be thin and the pursuit of happiness. In our appearance-obsessed culture, it's easy to fall into the trap of equating being skinny with being happy. But here's the thing: this oversimplification often leads us astray when it comes to setting and achieving our physique goals. We'll explore this common misconception, discuss the importance of body composition over scale weight, and I'll walk you through the powerful "5 Whys" technique to uncover your true motivation for your physique goals on today's Quick Wits. -- “Quick Wits” are short mini-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. Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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

Today we are answering two questions from the community. One from a powerlifter who has the dilemma of trying to maintain strength for some upcoming meats, but without gaining too much fat and a long time, and the other from a food tracker concerned about taking a break from logging and worried about regaining all the weight. Here are the two questions: 1. How should you adjust your nutrition for an upcoming powerlifting meet? John is preparing for two powerlifting meets and wants to maintain strength without gaining excessive fat. He's currently at 200 pounds with 22-26% body fat and tracks his food intake. Given his goals and current stats, what nutrition approach would be most suitable for his upcoming meets? 2. What to do if you stop tracking because your adherence is slipping but you're afraid of regaining your weight back? Valerie has been tracking her food intake for over a decade, most recently using MacroFactor for six months. Despite losing 7 pounds, her adherence is slipping, and she's considering taking a break from tracking. She's concerned about potential weight gain and seeks advice on how to approach this new phase while maintaining protein intake and regular workouts. Get the answers in today's Weekend Q&A bonus episode. --- 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! Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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 long should you rest between sets? What to do if you're gaining too much on a bulk? Can women over 50 overcome menopause weight-loss resistance and is it a thing? How to train when transitioning from bulking to cutting? In today's episode, fitness expert and coach Jeff Hoehn joins Philip (@witsandweights) as a co-host. They dive deep into various fitness topics in this Q&A session, including the challenges of weight loss during menopause, strategies for bulking without excessive weight gain, the optimal rest intervals for muscle growth and strength, and the impact of sleep on cutting cycles. Jeff Hoehn hosts the podcast The Mind Muscle Connection. His podcast stands out for its science-based approach to fitness and nutrition, and the mental aspects of achieving overall wellness. Jeff's podcast covers a range of topics, including the often-neglected topic of body recomposition. For those who don’t want to bulk or cut exclusively, his workshops offer a holistic approach to achieving the best of both worlds. Today, you’ll learn all about: 6:24 How long should you rest between sets for muscle growth and strength? 16:17 Are there too many cons of cutting during periods of low sleep? Should I just stay at maintenance calories? 23:50 I'm gaining a little too much weight in a building phase. What do I do? 41:10 How do I adjust my programming during the transition from a bulk to a cut? Which training variables are most important? 48:58 Is menopause and weight loss resistance a thing? Related to this, what's your advice on programming and nutrition for women over 50? 58:28 How do you "prep" before a season of "going nuts" with food (Thanksgiving, Christmas, etc.)? 1:06:30 Outro Episode resources: The Mind Muscle Connection podcast@jeffhoehn_Related episodes: Ep 66: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game with Jeff HoehnSend me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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

Your mindset during menopause can make a huge difference in your success for fat loss and body composition. Perimenopause, menopause, and postmenopause are extremely important and profound transitions for women! There is a significant psychological component and an opportunity to reframe this phase of life when combined training, nutrition, and lifestyle changes. Learn all about mindset for menopause fat-loss in today's Quick Wits. This is a module from the Menopause Fat-Loss Formula course in Wits & Weights Physique University (WWPU), our game-changing semi-private group coaching experience. ===> Learn more about WWPU here -- “Quick Wits” are short mini-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. Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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 worried about regaining fat after a successful cut? Is reverse dieting really a shortcut to a faster metabolic rate, or just a fitness fad? Are you ready to ditch the reverse dieting rollercoaster? In this eye-opening episode, Philip (@witsandweights) dives into the controversial world of reverse dieting. You’ve probably heard the buzz about how it can boost your metabolism, prevent fat regain, and make future weight loss a breeze. But is it the magic solution it’s cracked up to be? Philip cuts through the noise, reveals the hard facts, and dismantles the myths surrounding reverse dieting, backed by science and practical insights. He dives into the metabolic science, behavioral psychology, and practical alternatives that work far better for post-diet recovery and long-term weight maintenance. If you're considering reverse dieting after your cut, listen all the way through so you understand both the mechanisms AND the more time-efficient strategies Philip will give you so you don’t ever need to reverse diet again. It’s time to rethink your approach and embrace smarter, more efficient methods! Today, you’ll learn all about: 4:28 What is reverse dieting 6:48 Metabolic adaptation 10:01 Regaining body fat and maintenance calories 17:06 Does it increase your starting metabolic rate? 20:08 What to do instead of reverse dieting 25:00 Why people do the reverse diet 32:31 Outro Episode resources: Watch this FREE videotry MacroFactor FREE WITSANDWEIGHTS Related episodes: Ep 96: Why Reverse Dieting Doesn't Work Like You Think (and What to Do Instead)Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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's the difference between tracking and "counting" calories? It's a little bit of art. It's a little bit of science. You will definitely learn why one is different than the other and what's important and how to do it, effective tools for the job and how to make this part of your journey so that you can get results. This is a module from the Crack the Calorie Code course in Wits & Weights Physique University (WWPU), our game-changing semi-private group coaching experience. ===> Learn more about WWPU here -- “Quick Wits” are short mini-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. Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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

On this classic episode (a replay of Ep 60), we’re examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages and experience levels, whether your goal is to improve strength, performance, or body composition, or just have fun but effective workouts. We also talk about Andy’s career as a coach, training principles and methods, and what he’s been up to lately. If you don’t already know him, Andy Baker is a highly sought-after strength coach, personal trainer, competitive raw and drug-free powerlifter, and co-author of two best-selling books on strength training. Andy’s books and programming changed my life when I finally figured things out and got my act together back in 2020 and did my first novice linear progression with Starting Strength. I’ve since run several of his programs, my favorite being The KSC Method for Power-Building, and I’ve been a group client of his Baker Barbell Club since 2021. Unlock the secrets of effective strength training with Andy Baker, a strength coach whose expertise spans from military fitness to running a successful barbell club. Our conversation promises insights that transcend the usual workout chatter, focusing on how to craft a regimen that's as enjoyable as it is sustainable. Andy and I dissect the principles of programming that hold true whether you're a gym rookie or a seasoned weightlifter, offering guidance on how to pursue strength, enhance body composition, and safeguard long-term health. To check out the original episode (including full timestamps and links to Andy's website and podcast), check out: Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerYou might also like the more recent interview of Andy about bodybuilding: Ep 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular PhysiqueSend me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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 struggling with weight due to thyroid issues? Confused about the role of minerals in thyroid function? Do you need a roadmap for exercise and nutrition with a thyroid condition? Today, Philip (@witsandweights) welcomes Haley Fountain, a women's health coach who balances modern nutrition with ancient wisdom and behavioral science. Haley is certified as an Integrative Nutrition Health Coach and specializes in Hormonal Health. She's also a yoga instructor, model, and actress. In this episode, you will learn about the world of thyroid health. This complex issue impacts your weight, metabolism, sleep, and mental health. Haley will guide us through managing weight with a thyroid condition, the role of minerals in thyroid function, and the importance of exercise and nutrition. They'll also explore how the mind-body connection and sleep contribute to thyroid health. Haley is dedicated to empowering women to thrive. She offers personalized coaching, organizes events, and hosts retreats to create a supportive environment for women to connect with their health and well-being. Her approach is to provide accessible and practical information, regardless of where individuals are on their health journey. Whether someone is dealing with thyroid issues or simply seeking to expand their knowledge, Haley's expertise promises to be valuable. Get the 13-minute bonus Q&A video interview with Haley on thyroid health Today, you’ll learn all about: 2:11 The importance of the thyroid and its function 4:26 The conditions associated with the thyroid 6:05 Hormones vs. lifestyle 8:22 The role of the thyroid in metabolism and weight management 12:27 How do you approach meal spacing and diet 18:36 The link between minerals, supplementation, diet, and thyroid health 27:33 How to test for mineral deficiency 33:04 Exercise for thyroid health 35:45 The impact of the third leg of movement 37:29 Specific foods that are helpful for the thyroid 41:22 The value of sleep, naps, and yoga 45:22 What Hely wished Philip had asked 48:19 Where to learn more about Haley 48:47 Outro Episode resources: holisticinhouston.com/@holistic_in_houstonSend me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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

Think spending more time in the gym is how to look like you lift? Think again. There's one surprising reason that most people are doing that prevents them looking like they want to and getting results from all that hard work in the gym, and we're going to talk about that on today's Quick Wits. Ever feel like you're a hamster on a wheel, working out endlessly but your muscles are playing hide and seek? Let's reveal the culprit behind why your gym efforts aren't translating to that superhero silhouette you're after. Today, I am tearing down the misconceptions that keep your gains under wraps. We're not just lifting weights; we're lifting the veil on creating an anabolic environment, the necessity of a calorie surplus, and the optimal path to muscle visibility. This episode is your ticket to a smarter workout regimen that ensures you're not only feeling Herculean on the inside but also looking the part. Forget the frustration of progress that feels glacial and those years that seem wasted in search of muscle definition. I break down evidence-based strategies for a controlled calorie surplus that meshes with your body’s needs like a glove. -- “Quick Wits” are short mini-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. Send me a text message! Support the Show. 🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip 👥 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