Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss
296 episodes - English - Latest episode: 17 days ago - ★★★★ - 7 ratingsFor skeptics of the fitness industry who want to live longer by getting stronger with strength training and sustainable nutrition. Certified Nutrition Coach Philip Pape uncovers science-backed strategies for movement, metabolism, muscle, and mindset. Find out why they call him the Physique Engineer! Get stronger, optimize your nutrition to build muscle and lose fat, upgrade your body composition, and achieve physical self-mastery through a healthy skepticism of exercise and nutrition science. Hit follow and let's dive into the world of evidence-based lifting and nutrition!
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Episodes
Ep 162: Bodybuilding for Everyday Lifters Who Want to Build Their Dream Physique
April 09, 2024 08:00 - 1 hour - 43 MBAre you tired of feeling self-conscious about your body and ready to finally achieve that impressive, muscular physique you've always dreamed of? What basic principles can guide your bodybuilding journey? What progress can you expect from bodybuilding over time? How does bodybuilding benefit your mental health? Today, Philip (@witsandweights) talks about bodybuilding and how it can help you achieve your dream body. You’ll learn the basics, like progressive overload, proper form, and the r...
Quick Wits: The Best Workout Program and Days Per Week for YOUR Training Level
April 08, 2024 08:00 - 9 minutes - 6.71 MBFREE PHYSIQUE-BASED WORKOUT PROGRAMS! Have you ever asked yourself what skill level am I when it comes to workout programming for strength training and how many days a week should I work out to get the best results? We are covering all that and more on today's Quick Wits. Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast: 👉 Just click here to get your free physique-focused workout programs What is Wits & Weight...
Weekend Q&A: Preserving Muscle Mass After Injury or Illness and Increasing Your Metabolism
April 06, 2024 08:00 - 12 minutes - 8.89 MBWhen you're forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur? And how do I get more muscle to increase my metabolism? We are answering two questions today: When forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur? How do I get more muscle to increase my daily expenditure? Get the answers in today's Weekend Q&A bonus episode. Tune in to learn why musc...
Ep 161: The Bioenergetic Solution to Low Energy and Chronic Health Issues with Jay Feldman
April 05, 2024 08:00 - 59 minutes - 41.2 MBCan a carb-rich, high-calorie diet boost our metabolism? What are the real effects of fasting on our energy levels? How can lifestyle choices impact our mood and overall health? In today’s episode, Philip (@witsandweights) is joined by Jay Feldman. Jay is a health coach and host of The Energy Balance Podcast, which focuses on bioenergetic health. Jay discusses the impact of maximizing cellular energy on mental health, metabolism, longevity, and more. He will address modern diet culture, st...
Quick Wits: Why Going It Alone is Killing Your Gains
April 04, 2024 08:00 - 7 minutes - 5.54 MBHave you ever felt like you are doing all the things right on your fitness journey for your health, your nutrition, your training...but something's missing? And that something is support or other people or someone to share it with? A lot of us are in that 5% percent of people that are really going after the best versions of ourselves, and we feel like the majority people around us aren't doing the same. Today's Quick Wits is all about elevating your game and your success by doing it as p...
Ep 160: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat Loss
April 02, 2024 08:00 - 45 minutes - 31 MBHow often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever? Today, Philip (@witsandweights) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough. Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism, ...
Quick Wits: Try THIS to Finally Smash Your Fitness Plateaus
April 01, 2024 08:00 - 6 minutes - 4.18 MBWhat if there's a mental shift that you can make right now that would make it even easier to break through plateaus and reach and smash your fitness goals? In today's Quick Wits as we explore this little shift in your approach that will give you massive results. -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday e...
Bonus Episode: Forget What You Thought You Knew About Cardio and Strength Training
March 30, 2024 08:00 - 28 minutes - 19.4 MBThis conversation is from my appearance on Jen Rulon's podcast, The Everyday Healthy Human. Jen invited me on her podcast to discuss the importance of evidence-based fitness and nutrition, debunk the need for excessive cardio to lose weight, and emphasize the benefits of lifting heavy. You’ll learn about the significance of building habits and non-negotiables in achieving long-term success, and I shared my personal journey and offered advice for those going through a change. Throughout our...
Ep 159: Change How You "Train Hard" Forever with Natural Bodybuilder Steve Hall
March 29, 2024 08:00 - 1 hour - 43.8 MBWhat does it mean to "train hard"? Is it training to failure, progressive overload, intensity, something else? Find out the answers in today's episode. Today, Steve Hall, the founder of Revive Stronger, a seasoned natural bodybuilder and podcast host, shares his expertise on essential training principles. Philip (@witsandweights) invited him to the show to share his insights on what it means to "train hard" and how to apply scientific research to your training effectively. They discussed re...
Quick Wits: Dr. Gabrielle Lyon on Muscle vs. Weight Loss for Metabolic Health and Longevity
March 28, 2024 08:00 - 6 minutes - 4.23 MBWhen it comes to long-term health, vitality, body composition and avoiding metabolic disease and obesity, there is one thing that matters above all and is a complete game changer... It's NOT weight loss. Forget what you've been told about weight loss being the holy grail of health. This episode is set to revolutionize your perspective on fitness and vitality. There is an unsung hero of our metabolic system that is the key to longevity and disease resilience. For anyone who's been fixated o...
Ep 158: The Science of Hunger and 9 Hacks to Outsmart Your Appetite (Especially in Fat Loss!)
March 26, 2024 08:00 - 36 minutes - 25.3 MBWhy does hunger strike when you're cutting calories? Do you want to know the best way to curb hunger during fat loss? In this episode, Philip (@witsandweights) dives into the fascinating world of hunger, the science behind it, and how it affects your fat loss journey. He talks about the hunger hormones — leptin and ghrelin and how stress and cortisol can make you crave that extra snack. He shares nine practical strategies to help you stay on track and how protein, spices, and water play an...
Quick Wits: Food Abundance and The Positive, Nurturing Act of Eating
March 25, 2024 08:00 - 5 minutes - 3.91 MBDon't eat this, don't eat that. Are you sick and tired of all the don'ts when it comes to diet? All the no's and the can't's and the bad's? We're getting rid of all of that. We're going to flip things around and explore additive nutrition. This is a liberating, freeing approach to focusing on what to ADD IN your diet rather than what to cut out...on today's Quick Wits. Wave goodbye to the tyranny of dietary restriction and say hello to a life of nutritional abundance. This episode is your ...
Bonus Episode: Introducing Wits & Weights Physique University
March 23, 2024 08:00 - 37 minutes - 25.6 MBAre you frustrated with a lack of progress, even though you've been working hard? Maybe you've been going to the gym, tracking your food, or trying to improve your diet. In this episode, Philip is going to introduce something to you that's coming out soon that could very well change the way that you approach your fitness journey forever, not just physically, but also mentally, with the principles that we believe in on this show. Tune in to today's bonus episode for all the details behind ...
Ep 157: Bill Campbell on Aggressive Dieting, Dirty Bulking, and Keto Effects on Muscle Building
March 22, 2024 08:00 - 56 minutes - 39.1 MBWhat practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building? Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF, is back on the show today. He was on the show in episode 92, where they discussed the latest findings on improving body composition through food selection, fat loss, training, diet breaks, and more. Philip (@witsandweights) invited him back to revisit the latest in rapid fat loss, including th...
Quick Wits: The Fat Loss Protocol for Shedding Pounds Without Sacrificing Muscle
March 21, 2024 08:00 - 12 minutes - 8.82 MBWant the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss plan, including the calorie deficit, protein intake, strength training and recovery. We're going to walk through a hypothetical client's journey, complete with the numbers, and discover the power of using a special trick...instead of strict targets that can really trip people up, there's a special approach we like to take that makes it...
Ep 156: How to Lose 1,000 Pounds
March 19, 2024 08:00 - 44 minutes - 30.7 MBWhat would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to transforming your body composition. In this episode, Philip (@witsandweights) talks about breaking the cycle of dieting and weight regain, strength training, and mindset shifts. It is not another quick fix or fad diet but a method that prioritizes long-term results through evidence-based approaches, focusing on body composition rather than simp...
Quick Wits: Are Six-Pack Abs Really Made in the Kitchen? 5 Steps to a Strong, Shredded, Core
March 18, 2024 08:00 - 10 minutes - 7.45 MBWhat is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we are going to dive into 5 practical strategies that we use in our evidence-based coaching to help clients achieve a strong, shredded and functional core. Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actiona...
Bonus Episode: Midlife Hormones, Macros, and Muscle for Women Over 40
March 16, 2024 08:00 - 1 hour - 50.2 MBThis 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 opportunities women over 40 face when it comes to nutrition, fitness, and hormonal health. We covered a LOT of relevant topics, like common diet myths and personalized strategies to help women maintain energy, muscle mass, and metabolic health as they age. You’ll learn the importance of body recomposition and get some practical advice ...
Ep 155: 6 Steps to Rebuild Your Strongest, Healthiest Body Over 40 with Brian Gryn
March 15, 2024 08:00 - 56 minutes - 39.2 MBCan 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 Gryn, host of the "Get Lean, Eat Clean" podcast, author of "The Stepladder System," and the go-to guy for men over 40 who want to improve their health. Like Philip, he shares no-nonsense, practical fitness and nutrition advice. In this episode, Brian shares his six steps for rebuilding your strongest, healthiest body after 40. He sho...
Quick Wits: The TRUTH About Body Fat Measurement Devices
March 14, 2024 08:00 - 6 minutes - 4.19 MBI 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 might be time for a reality check. We're going to explore the accuracy of these devices and what you should be doing instead on today's Quick Wits. Shout out to Veronica in the Wits & Weights Facebook community for this topic! Could your trusty body fat scale be feeding you lies? It's time to uncover the truth behind body fat measu...
Ep 154: Stop Medical Gaslighting Against Women (How to Self-Advocate for Your Health)
March 12, 2024 08:00 - 58 minutes - 39.9 MBHave you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face of gaslighting? WARNING: This episode may contain discussions of medical trauma, sexual assault, and gaslighting within the healthcare system. If you're sensitive to these topics or feeling vulnerable, please listen with care, or feel free to skip this episode. Today, Philip (@witsandweights) invited two women from the Wits & Weights ...
Quick Wits: How Strong Are You Really? Breaking Down the Numbers
March 11, 2024 08:00 - 6 minutes - 4.59 MBDo 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! We're going to look at some of the numbers and what exactly they mean for you in today's Quick Wits. Shout out to Carl B. for suggesting this topic! Today we navigate the landscape of what it means to be 'strong' in a world where raw lifting numbers are just part of the story. We're not just seeking to inflate our egos with impressive...
Bonus Episode: Behind-the-Scenes Confessions from the Heart of Our Community
March 09, 2024 09:00 - 30 minutes - 21.3 MBYou 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 about you, our amazing audience, and how your feedback is shaping the future of the show. And stick around until the end where I’ll be announcing the 5 winners of our survey prizes. This was livestreamed in the free Wits & Weights Facebook community, so if you're wondering what that’s all about, join our Facebook group using THIS LINK...
Ep 153: Time-Efficient Muscle Growth, Cardio for Lifters, and Metabolism Myths with Jordan Lips
March 08, 2024 09:00 - 1 hour - 49.7 MBWant to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation! Today, Philip (@witsandweights) is joined by personal trainer, ex-gym owner, and MNU Certified Nutritionist Jordan Lips, who works exclusively online with people who want to get healthier across a broad range of goals. Philip invited Jordan on the show because of his straightforward approach to topics like metabolism and building muscl...
Quick Wits: The ONE Muscle-Building Nonnegotiable to Unlock Gains Forever
March 07, 2024 09:00 - 5 minutes - 3.56 MBIf 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 overload!). We uncover the non-negotiable secret of getting stronger on today's Quick Wits. It's time to learn why THIS is the cornerstone for building strength, surpassing even the well-touted concept of progressive overload. I break down the art and science of training with an intelligent edge. You'll walk away with actionable insights to...
Ep 152: My Complete Muscle-Building Nutrition Blueprint (Bulking to Get Lean and Fit Over 40)
March 05, 2024 09:00 - 42 minutes - 29.5 MBToday, Philip (@witsandweights) hosts a live training with the Wits and Weights community. He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing. He discusses why you would want to gain weight on purpose, the fear of weight gain while building muscle, and the exact protocol behind it. Philip also talks about four bulking scenarios, how to distribute your macros, training principles, a new mantra to frame your menta...
Quick Wits: Do THIS With Your Cardio to Burn Even More Calories
March 04, 2024 09:00 - 4 minutes - 3.21 MBCardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically. Today, I'm going to share one unique strategy you might not have thought of (thanks Bryan Boorstein!) to ramp up and supercharge your metabolism when it comes to cardio. Learn why engaging in THESE cardiovascular exercises can make your body work overtime to adapt, effectively boosting your metabolic rate and breaking through physical and mental barriers...o...
Bonus Episode: How to Use "Physique Engineering" to Optimize Your Body Composition
March 02, 2024 09:00 - 44 minutes - 30.5 MBThis conversation is from my appearance on Andrew Romeo’s podcast, Romeo Athletics Radio. One of my long-time training coaches, Andrew invited me on to talk all things evidence-based fitness and flexible dieting. We discussed the intricacies of nutrition and fat loss, how to optimize your lifestyle for the best body composition, and my thoughts on tracking, what foods to eat, what to focus on first, and so much more. Enjoy my conversation with Andrew Romeo! Episode summary: We unravel t...
Ep 151: The Surprising Link Between Gut Health, Fat Loss, and Body Composition with Josh Dech
March 01, 2024 09:00 - 47 minutes - 32.7 MBHow do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and improve body composition? In this episode, Philip (@witsandweights) speaks with Josh Dech, an ex-paramedic and Holistic Nutritionist specializing in gut health. They explore the complex, often misunderstood link between gut health, fat loss, and body composition. They bust some common myths and h...
Quick Wits: Do THIS to Unlock Gains and Always Get to the Gym
February 29, 2024 09:00 - 5 minutes - 4.13 MBIf you think progress in the gym or setting PRs is all about motivation, think again. In today's Quick Wits, learn about what TRULY drives new PRs, strength, and muscle for life! We dissect the common misconception that sheer drive is all you need to smash personal records and upgrade your physique. If you're ready to break that plateau and start making strides that stick, tune in and transform the way you think about making gains. No more winging it, no more waiting for motivation to strik...
Ep 150: Why You Can’t Lose Weight While Others See Great Results
February 27, 2024 09:00 - 1 hour - 60.4 MBDoes losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you dread stepping on the scale because it never seems to budge? If you can't figure out why the formula works for others but not you, this co-created and co-hosted episode breaks down the real reasons you haven’t been seeing results. Join Philip (@witsandweights) and his special co-host today, Scott Friedman, as they lift the curtain on co...
Quick Wits: 12 Fat Loss Roadblocks
February 26, 2024 09:00 - 4 minutes - 3.11 MBStruggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through? Announcing an exciting FIRST for the podcast that you're going to love...on today's Quick Wits. Prepare to learn why some breeze through their fat loss journey while others hit wall after wall, and how understanding the nuances between fat and weight loss can make all the difference. Listen to the episode and then... The Power of ...
Weekend Q&A: How much added sugar is "unhealthy" if your goal is body composition?
February 24, 2024 09:00 - 10 minutes - 7.57 MBHow does relatively high sugar affect your health, training, and gains? We're dissecting the sweet debate on how sugar influences body composition and its role in bulking and strength training. With a magnifying glass on the complexities of carbohydrates, from added sugars to whole foods, I'll guide you through the murky waters of muscle building and fat storage. The question we're answering is: "Intuition and general knowledge says it’s not the “healthiest” choice to fill your diet with ...
Weekend Q&A: How Much Added Sugar Is "unhealthy" If Your Goal Is Body Composition?
February 24, 2024 09:00 - 10 minutes - 6.94 MBHow does relatively high sugar affect your health, training, and gains? We're dissecting the sweet debate on how sugar influences body composition and its role in bulking and strength training. With a magnifying glass on the complexities of carbohydrates, from added sugars to whole foods, I'll guide you through the murky waters of muscle building and fat storage. The question we're answering is: "Intuition and general knowledge says it’s not the “healthiest” choice to fill your diet with ...
Ep 149: 4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman
February 23, 2024 09:00 - 49 minutes - 34.2 MBAre you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey? Today, Philip (@witsandweights) speaks with fitness expert Megan Dahlman, the sought-after trainer for women over 40 who want to feel their physical best for years to come. We discuss the fun yet frustrating topic of belly fat in women over 40, including the physiological and hormonal changes that affect belly fat and common myths about it, ...
Quick Wits: How Aggressive to Bulk for Building Muscle (and Minimizing Fat)
February 22, 2024 09:00 - 7 minutes - 5.38 MBAre you finally ready to spend some time building muscle? If so, the rate at which you gain weight to gain muscle can vary based on your starting point and your goals. From a lean gain to a "dreamer bulk," we break it down on today's Quick Wits. 🎁 To find out the EXACT rates of gain for each of these (and everything else you need to know for an optimal bulk)... 👉 Grab your FREE Muscle-Building Nutrition Blueprint guide (over 25 pages that detail exactly how to setup your nutrition for a su...
Ep 148: Q&A - Full-Body vs. Split Routine, Faster Recovery, and Hybrid Training (Lifting + Cardio)
February 20, 2024 09:00 - 40 minutes - 27.5 MBWhich is better, full-body training or body part splits? How can you recover faster between workouts, especially when doing a lot of high-intensity cardio? How can you balance lifting and cardio for a hybrid training approach to get the most out of both? Philip (@witsandweights) is answering these three questions on today’s episode. Today, you’ll learn all about: 3:46 Should I do full-body or target areas daily for lifting or strength training? 10:11 Do you have any advice to improve reco...
Quick Wits: Best Exercises for the Abs & Core (Lifting for Muscle Series)
February 19, 2024 10:00 - 6 minutes - 4.73 MBIf you're looking for six pack or eight pack abs, we've got you covered today, which is all about those core muscles. Philip (@witsandweights) reveals his top 4 exercises for sculpting your abs (sit-ups and planks are NOT on the list) in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and m...
Weekend Q&A: How do I Avoid Constant Fatigue from Low Energy Availability in My Training (A Mom Over 40)
February 17, 2024 09:00 - 12 minutes - 8.96 MBHow can you overcome feeling aimless and frustrated with recovery issues in your training, especially over 40 with a family? The question we're answering is: "I am a 46 year old mom and have been weight training since May 2022, focused on body recomp with at least one muscle building phase last spring. I have never done a fat loss phase. I have slowly but steadily put on muscle and lost body fat. I have loved weight training and getting stronger and I also have loved stepping away from re...
Ep 147: A Brand New Way to Workout at Home with Josh York
February 16, 2024 09:00 - 33 minutes - 22.7 MBHow did Josh York transform a simple idea at his parents’ dining room table into a global fitness phenomenon? What practical strategies can you learn from Josh about strength training, muscle building, and fitness optimization? Today, Philip (@witsandweights) talks with Josh York, the dynamic founder and CEO of GYMGUYZ, a mobile in-home fitness training provider with over 150 locations across 30 states and three countries. Discover the journey behind GYMGUYZ's rise to a global fitness bran...
Quick Wits: Best Exercises for the Glutes & Calves (Lifting for Muscle Series)
February 15, 2024 09:00 - 5 minutes - 4 MBTo round out the lower body, we are hitting the glutes and calf muscles today (something for everyone). "I like big butts and I cannot lie..." 🎶🤣 Philip (@witsandweights) reveals his top 4 exercises for building strength and definition to get a big butt and big calves in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practica...
Ep 146: How Your Body Actually “Burns” Fat During Weight Loss (Where Does It Go?)
February 13, 2024 09:00 - 36 minutes - 25.4 MBWhat really happens to fat when you lose weight? Where does the “stuff” go? How does it leave your fat cells and then your body? In today’s episode, Philip (@witsandweights) unravels the super-interesting, complex, and surprising journey of how your body burns fat during weight loss. From the moment you hit a calorie deficit to the result of a slimmer waistline, tune in as we decode the metabolic processes and bust common myths about fat loss. Today, you’ll learn all about: 04:57 Exploring...
Quick Wits: Why Selfish is Selfless with Your Health and Fitness
February 12, 2024 09:00 - 4 minutes - 2.95 MBHave you ever felt guilty for focusing so much on your own fitness goals? Or could dedicating time to your fitness journey be the ultimate act of altruism? Today we'll dissect the seemingly selfish act of prioritizing personal health and reveal how it's actually a cornerstone of generosity. This episode shatters the guilt often associated with a rigorous health regimen and reframes your workouts and meal prep as acts of love—both for yourself and for the people in your life. By embracing...
Bonus Episode: The Over-40 Fitness Blueprint for Sustainable Dieting, Muscle Growth, and Lifelong Health
February 10, 2024 09:00 - 50 minutes - 35 MBThis conversation is from my appearance on Brian Gryn’s podcast, Get Lean, Eat Clean, where we discussed so many topics related to over-40 fitness and sustainable results. Learn the step-by-step formula that helped me reveal my best body and energy after 40. Learn how flexible dieting, evidence-based training, and proper carb intake fuels workout performance. Discover why most people struggle to build muscle and end up spinning their wheels. Plus find out my #1 tip to transform your health,...
Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio
February 09, 2024 09:00 - 1 hour - 45.2 MBHave you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts! Today, Philip (@witsandweights) is joined by Bryan Boorstein, the mastermind and training genius. His extensive knowledge of training methods takes center stage as he delves into captivating topics. From lengthened partials to maximizing metabolic stress and from intensity techniques for efficient workouts to ideas for leg movements...
Quick Wits: Best Exercises for the Hamstrings (Lifting for Muscle Series)
February 08, 2024 09:00 - 5 minutes - 3.95 MBThe hamstrings are the often overlooked powerhouse behind your lower body. Last week we talked quads. Today we're going to talk about the hammies. Philip (@witsandweights) reveals his 4 go-to exercises for building strength and size in your hamstrings in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness...
Ep 144: How to Overcome Yo-Yo Dieting and a Toxic Body Image to Build Your Fittest Physique Ever
February 06, 2024 09:00 - 1 hour - 46 MBHow do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset? Today, Philip (@witsandweights) sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and triumphs, which is exactly what they talk about today. Isis isn’t just a fitness enthusiast; she’s a warrior who has battled and triumphed ov...
Quick Wits: Tell Your Coach THIS for Even Better Results
February 05, 2024 09:00 - 6 minutes - 4.2 MBEver wonder why some people seem to get incredible results from their coaches, while others stagnate? How do you get the most out of working with a coach? There's one thing in particular that if you don't do this, it's going to stunt the relationship and the progress you're going to make. But if you can do this upfront, early and often throughout the process, you will get even better results. The secret lies in the art of communication—something I've learned the hard way through my own coac...
Weekend Q&A: Can I Get All My Essential Nutrients on a Vegan vs. Animal-Based Diet?
February 03, 2024 09:00 - 11 minutes - 7.66 MBCan you thrive on a vegan diet (zero animal-based foods)? The question we're answering is: "What nutrients are essential for life and can only be found in animal products? I guess it would be more about vegan and vegetarian diets and the assumptions that you can’t get certain nutrients from plants. Maybe more context would be what essential nutrients are often regarded as only coming from animal sources, and are there plant sources of those nutrients? Could a person eat a vegan diet witho...
Ep 143: Unique Over 40 Workout Strategies for More Muscle, Energy, and Recovery with Brad Williams
February 02, 2024 09:00 - 54 minutes - 37.3 MBDo you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40! In this episode, Philip (@witsandweights) speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approaches for the over-40 demographic, when he was honored to be on his show recently. They discuss Brad’s motivations behind focusing on this age gro...