Shows / Wits & Weights | Strength & Fat Loss Over 40
Wits & Weights | Strength & Fat Loss Over 40
Strength training and fat loss for men and women over 40 is the foundation of this show. In every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn't work, and give you the deceptively simple fix that does. For skeptics of the fitness industry who are tired of following the rules and still not seeing results.
If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, you're…
Episodes
- Wits & Weights | Strength & Fat Loss Over 40
Ep 176: Heal Your Thyroid to Fix Your Metabolism and Lose Fat (Even with Hashimoto's)
Do you know how your thyroid turbocharges your metabolism? What can throw your thyroid off balance, and how can you reclaim control? Are you ready to…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Seed Oils Aren't the Problem
Today, we're tackling a hot topic that's been causing quite a stir in the health and fitness world: seed oils. You know, those ubiquitous cooking oils like…
- Wits & Weights | Strength & Fat Loss Over 40
Bonus Episode: Why Diets Fail, Food Logging Hacks, and Additive Nutrition
This conversation is from my appearance on Sue Bush’s Physique Development Podcast. Sue invited me on HER podcast to talk about why diets fail, flexible…
Wits & Weights | Strength & Fat Loss Over 40Ep 175: The "Big Is Beautiful" Movement, Obesity, and Heart Health with Dr. Tiffany Di Pietro
Is big really beautiful? What's the connection between LDL and coronary disease? How can someone who looks healthy have high cholesterol? What's the key to…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: My Favorite Macro and Metabolism Calculator
Today, I want to introduce you to my favorite tool for dialing in my nutrition and reaching my physique goals: MacroFactor. This app is a total game-changer…
Wits & Weights | Strength & Fat Loss Over 40Ep 174: Q&A - Partial Reps for More Muscle, Too Much Cardio for Fat Loss, Lose Weight Not Muscle
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Rethinking Exercise and Energy Expenditure for Fat Loss (Herman Pontzer's Constrained Model)
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…
- Wits & Weights | Strength & Fat Loss Over 40
Weekend Q&A: Whey vs. Plant Protein, Essential Amino Acids, Too Much Protein Myth
Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what…
Wits & Weights | Strength & Fat Loss Over 40Ep 173: Why Mindset Alone Won't Solve Your Food and Hormone Struggles with Tanja Shaw
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Compound Lifts are the Foundation of Your Strength Training
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…
Wits & Weights | Strength & Fat Loss Over 40Ep 172: The Top 15 Reasons NOT to Start a Diet Right Now (If You Want Sustainable Fat Loss)
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: The 2500 Calorie Rule for Gaining Weight to Build Muscle
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…
- Wits & Weights | Strength & Fat Loss Over 40
Bonus Episode: Your Low-Carb Diet Might Be Sabotaging Your Fat Loss Goals
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…
Wits & Weights | Strength & Fat Loss Over 40Ep 171: Big Butts, Strong Butts, We Love Them All! How to Train Your Glutes with Sue Bush
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Who Cares If Walking Is Exercise? (Response to Dr. Gabrielle Lyon)
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…
Wits & Weights | Strength & Fat Loss Over 40Ep 170: How Fast Should You Lose Weight for Fat Loss?
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Thin vs. Happy (Finding Your True WHY for Your Physique Goals)
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…
- Wits & Weights | Strength & Fat Loss Over 40
Weekend Q&A: Nutrition for a Powerlifting Meet and Fear of Weight Gain When Not Tracking
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…
Wits & Weights | Strength & Fat Loss Over 40Ep 169: Q&A w/Jeff Hoehn – Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low Sleep
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: The Menopause Fat-Loss Formula
Your mindset during menopause can make a huge difference in your success for fat loss and body composition. Perimenopause, menopause, and postmenopause are…
Wits & Weights | Strength & Fat Loss Over 40Ep 168: Reverse Dieting is a Complete Waste of Time
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Tracking vs. "Counting" Calories
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…
- Wits & Weights | Strength & Fat Loss Over 40
Bonus Episode: Andy Baker on Mastering Strength Training Principles, Programming, and Progress
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…
Wits & Weights | Strength & Fat Loss Over 40Ep 167: Optimize Your Thyroid for Hormone Health, Metabolism, and Fat Loss with Haley Fountain
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: The Surprising Reason You Don’t Look Like You Lift
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…
Wits & Weights | Strength & Fat Loss Over 40The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) | Ep 166
Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Maximize Upper Body Gains in Minimal Time (Intensity Techniques)
If you're pressed for time in the gym but you still want to make massive gains, learn about time-efficient training techniques to supercharge your upper body…
- Wits & Weights | Strength & Fat Loss Over 40
Weekend Q&A: Stop Creatine to Drop Weight, Best Diet for Cholesterol, Building Muscle in Deficit with High Protein, Realistic Body Recomp
Should you stop taking creatine to drop weight as a runner, and will it kill your gains? What is the best diet to lower your cholesterol? Can you still build…
Wits & Weights | Strength & Fat Loss Over 40Ep 165: The Mind Trick to Stop Making Excuses and Stay Consistent (Paul Salter)
Do you struggle with self-sabotage, procrastination, or perfectionism? Are you looking for practical tips to address emotional eating and stress-related…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: How to Use HRV (Heart Rate Variability) for Optimal Health and Performance
Heart rate variability (HRV)...you may have heard of it, you may see it on your wearable device or phone app, and perhaps you're not sure exactly what it means…
Wits & Weights | Strength & Fat Loss Over 40Ep 164: Food Logging for Fat Loss That Doesn't Suck
Does the idea of food logging stress you out? Do you feel guilty or overwhelmed about tracking food? Or is it a source of freedom and control? In this episode…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Food Restriction vs. Deprivation for Guilt-Free Eating
When it comes to food and nutrition, there is a fine line between RESTRICTION and DEPRIVATION. We dive into how to make empowering choices that align with your…
- Wits & Weights | Strength & Fat Loss Over 40
Bonus Episode: 3 Simple Ways to Achieve a Fitter, Leaner Body in Midlife
Have you ever chased the number on the scale only to find yourself back at square one? This conversation is from my appearance on Megan Dahlman's podcast, Self…
Wits & Weights | Strength & Fat Loss Over 40Ep 163: The Most Important, Overlooked Secret to Sculpting a Body You'll Love with Kate Galli
What is the most important thing in your life and how can you take care of that to create a body you'll love? Philip (@witsandweights) has a special guest…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: How to Train, Warmup, and Avoid Missing Reps in Your Workouts
FREE PHYSIQUE-BASED WORKOUT PROGRAMS! On today's Quick Wits, we are answering questions about how to train, how to warm up your lift, how to choose an initial…
Wits & Weights | Strength & Fat Loss Over 40Bodybuilding for Everyday Lifters Who Want to Build Their Dream Physique | Ep 162
Are you tired of feeling self-conscious about your body and ready to finally achieve that impressive, muscular physique you've always dreamed of? What basic…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: The Best Workout Program and Days Per Week for YOUR Training Level
FREE PHYSIQUE-BASED WORKOUT PROGRAMS! Have you ever asked yourself what skill level am I when it comes to workout programming for strength training and how…
- Wits & Weights | Strength & Fat Loss Over 40
Weekend Q&A: Preserving Muscle Mass After Injury or Illness and Increasing Your Metabolism
When you're forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur? And how do I get more…
Wits & Weights | Strength & Fat Loss Over 40Ep 161: The Bioenergetic Solution to Low Energy and Chronic Health Issues with Jay Feldman
Can a carb-rich, high-calorie diet boost our metabolism? What are the real effects of fasting on our energy levels? How can lifestyle choices impact our mood…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Why Going It Alone is Killing Your Gains
Have you ever felt like you are doing all the things right on your fitness journey for your health, your nutrition, your training...but something's missing?…
Wits & Weights | Strength & Fat Loss Over 40Ep 160: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat Loss
How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever? Today, Philip (@witsandweights) goes over the…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Try THIS to Finally Smash Your Fitness Plateaus
What if there's a mental shift that you can make right now that would make it even easier to break through plateaus and reach and smash your fitness goals? In…
- Wits & Weights | Strength & Fat Loss Over 40
Bonus Episode: Forget What You Thought You Knew About Cardio and Strength Training
This conversation is from my appearance on Jen Rulon's podcast, The Everyday Healthy Human. Jen invited me on her podcast to discuss the importance of…
Wits & Weights | Strength & Fat Loss Over 40Ep 159: Change How You "Train Hard" Forever with Natural Bodybuilder Steve Hall
What does it mean to "train hard"? Is it training to failure, progressive overload, intensity, something else? Find out the answers in today's episode. Today…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Dr. Gabrielle Lyon on Muscle vs. Weight Loss for Metabolic Health and Longevity
When it comes to long-term health, vitality, body composition and avoiding metabolic disease and obesity, there is one thing that matters above all and is a…
Wits & Weights | Strength & Fat Loss Over 40Ep 158: The Science of Hunger and 9 Hacks to Outsmart Your Appetite (Especially in Fat Loss!)
Why does hunger strike when you're cutting calories? Do you want to know the best way to curb hunger during fat loss? In this episode, Philip (@witsandweights)…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Food Abundance and The Positive, Nurturing Act of Eating
Don't eat this, don't eat that. Are you sick and tired of all the don'ts when it comes to diet? All the no's and the can't's and the bad's? We're getting rid…
- Wits & Weights | Strength & Fat Loss Over 40
Bonus Episode: Introducing Wits & Weights Physique University
Are you frustrated with a lack of progress, even though you've been working hard? Maybe you've been going to the gym, tracking your food, or trying to improve…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 157: Bill Campbell on Aggressive Dieting, Dirty Bulking, and Keto Effects on Muscle Building
What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building? Dr. Bill Campbell, director of the…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: The Fat Loss Protocol for Shedding Pounds Without Sacrificing Muscle
Want the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 156: How to Lose 1,000 Pounds (The Psychology of Sustainable Fat Loss)
What would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Are Six-Pack Abs Really Made in the Kitchen? 5 Steps to a Strong, Shredded, Core
What is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we…
- Wits & Weights | Strength & Fat Loss Over 40
Bonus Episode: Midlife Hormones, Macros, and Muscle for Women Over 40
This conversation is from my appearance on Karen Martel’s The Hormone Solution Podcast. Karen invited me on her podcast to discuss the unique challenges and…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 155: 6 Steps to Rebuild Your Strongest, Healthiest Body Over 40 with Brian Gryn
Can you regain your energy and strength while losing inches to turn back the clock by 10-15 years or more? Today, Philip (@witsandweights) speaks with Brian…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: The TRUTH About Body Fat Measurement Devices
I can't tell you how many times somebody said, "but my body fat scale says I'm 22% body fat!" If you are relying on gadgets and devices to measure body fat, it…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 154: How Women Can FINALLY Get Doctors to Listen (And Take Control of Their Health)
Have you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: How Strong Are You Really? Breaking Down the Numbers
Do you think you're strong, or perhaps you're not sure? Let's put that strength into perspective. Today we're going to dive into relative strength standards!…
- Wits & Weights | Strength & Fat Loss Over 40
Bonus Episode: Behind-the-Scenes Confessions from the Heart of Our Community
You spoke, and we listened! Today, we're diving into the results of our first-ever Wits & Weights Podcast Listener Survey. Tune in to find out what we learned…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 153: Time-Efficient Muscle Growth, Cardio for Lifters, and Metabolism Myths with Jordan Lips
Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation!…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: The ONE Muscle-Building Nonnegotiable to Unlock Gains Forever
If you are chasing muscle growth, there is one principle above all others that you just can't ignore if you want to see gains (and it's not progressive…