Can you really balance fitness, family, and personal well-being without dropping the ball on any of them?Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fitness into a busy lifestyle, this episode is packed with my real-life experiences. Whether you're a dad or simply striving to harmonize your health and family life, this conversation is for you.As we age, maintaining an active lifestyle becomes even more crucial. Learn about my personal fitness approach and teaching kids healthy habits through leading by example and staying active together. From the role of sleep and self-care to balancing extreme fitness lifestyles with family commitments, this episode provides some much-needed guidance for fathers and anyone committed to lifelong health and well-being!Share your questions and stories on fatherhood by sending me a text 👇📲 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 struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles?  Join Philip (@witsandweights) and fitness expert Adrian McDonnell as they discuss body image, fitness goals, and industry complexities. Adrian shares insights into common challenges like body dysmorphia and extreme dieting, emphasizing the importance of setting performance-based goals and a balanced approach to fitness. He breaks down the real reasons behind body struggles and offers practical advice for achieving a lean, well-muscled physique. Adrian also opens up about his journey with body dysmorphia, providing strategies for a healthier self-image. With his McLifestyle Coaching Method, Adrian helps clients worldwide transform their bodies and improve performance through personalized online coaching. Today, you’ll learn all about:3:19 Understanding "skinny fat" and its implications6:01 Working out vs. training8:32 Balancing cardio and strength training for optimal results13:43 Tailoring fitness strategies for different experience levels17:43 Addressing diverse fitness goals and avoiding extremes20:41 Strictness vs. flexibility in training and nutrition approaches21:57 Dieting among women and restoration phases25:43 Concept of being "overfed but undernourished"29:59 Adrian’s journey with body dysmorphia35:44 Encouragement to focus on process over outcome.38:34 Impact of social media and fitness industry on body dysmorphia42:19  Importance of growth mindset and fulfillment in accomplishment44:15 The question Adrian wished Philip had asked him46:20 Where to find Adrian46:48 OutroEpisode resources:The Lifestyle Lifters Show (catch Philip on #122)Adrian’s IG: @mclifestylefitness 📲 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

Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique? Yes, we live in a society that's largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "just move more" completely misses the mark when it comes to actually changing your body composition and building the lean, muscular physique you're after.If your goal is to shed fat and build muscle, simply "moving more" isn't going to cut it. In fact, it's not even scratching the surface of what you need to be doing to transform your body.So what will? Tune into Quick Wits to find out!--“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 👩‍💻 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 over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond?In this episode, Philip (@witsandweights) provides a practical guide to optimizing health and strength for individuals over 50. He highlights strength training as a key strategy in preventing muscle loss and increasing longevity. Philip also talks about nutrition and gut health, including the recommended protein intake and suggested protein sources, as well as the benefit of consuming a variety of fiber-rich and fermented foods. He also touches on how having a positive mindset and staying connected with others are keys to aging well, highlighting the role of support networks in helping you stay on track. So, whether you’re over 50 or planning for your future, this episode has practical tips for living a full and healthy life. Today, you’ll learn all about:3:45 How to avoid sarcopenia and dynapenia 7:39 Strength training tips for individuals over 5011:02 Recommended protein intake and sources for older adults 14:59 The importance of social connection and mindset for longevity21:03 The connection between gut health and age25:37 Fixed vs. growth mindset29:33 Five fundamental principles to create your fitness roadmap41:19 OutroRelated Episode: Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin CottleEpisode resources:Give Bruce and Jan a follow: @bruceandjantrainSend me your question for the next Q&A by voicemail or text.Try MacroFactor for free with code WITSANDWEIGHTS. It’s the only food-logging app that adjusts to your metabolism! Learn about Wits & Weights Physique University📲 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

Frustrated with menopause belly or the inability to lose weight or fat?This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during this time of major physiological change.This Thursday June 13 @ 7:30p ET / 4:30p PT:===> REGISTER HERE for the Menopause Fat Loss Over 40 WorkshopYou've probably noticed that your tried-and-true diet and exercise strategies just aren't cutting it anymore (if they ever did). Despite your best efforts, the scale won't budge, your energy is in the tank, and you're starting to feel like your body is working against you.But what if I told you there was a secret weapon in your fat loss arsenal – one that could help you not only shed those pesky pounds but also avoid the loss of bone density, rev up your metabolism, and help you feel like a total badass in the process?Find out what that is on today's Quick Wits.This Thursday June 13 @ 7:30p ET / 4:30p PT:===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop--“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 👩‍💻 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 do you balance getting shredded with peak performance? Can tracking your fitness metrics be the ultimate game-changer in reaching your body composition goals? On this classic episode (a replay of Ep 70), I had Cody McBroom on to share his expertise, his philosophy, and some inside strategies with us for looking like you lift. Cody and I discuss how to use data to reach your goals more efficiently, how to balance training for aesthetics and performance to improve your body composition, and how to overcome plateaus and obstacles along the way. We also get into Cody’s coaching and podcasting experience and how to maintain a balanced life.Cody McBroom is a Trainer, Sports Performance Specialist, and Sports Nutritionist (CPT, PES, CISSN, MNU, PN2) and the owner of Tailored Coaching Method, a world-renowned online fitness and nutrition coaching company. He’s worked with everyone from bikini and physique competitors to TV show actors and numerous WWE stars, but most of all he’s worked with everyday people like you, helping them FINALLY look like they actually lift.You'll learn about the interconnectedness of body, being, balance, and business, showcasing how prioritizing physical health serves as the foundation for personal and professional growth. The message is clear: by taking care of your body, you set the stage for a balanced and fulfilling life. We also tackle the often-overlooked aspect of tracking metrics, whether it’s in fitness, business, or podcasting. Cody and I discuss how keeping tabs on your progress can bust through plateaus and guarantee success. Check out the original episode (including full timestamps and how to connect with Cody) here:Ep 70: Tailor Your Physique for Aesthetics, Fat Loss, Performance, and Health with Cody McBroom📲 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 secret behind the fluctuating numbers on your scale? What’s the real deal between weight loss and fat loss? How can you escape the emotional rollercoaster of fat loss and body image?Today, Philip (@witsandweights) welcomes Louise Digby, a registered nutritional therapist and women’s weight loss expert. She dives deep into the real reasons behind scale weight fluctuations, the dangers of scale obsession, and the importance of non-scale victories. Louise shares her insights on the role of hormones in weight management, the problem with restrictive dieting, and the emotional and psychological side of fat loss and body image. She also provides top tips for sustainable fat loss, improving body image, and addressing underlying health issues for long-lasting results.Louise, the founder of The Nourish Method to Lasting Fat Loss, is renowned for her unique approach to health and well-being. She doesn’t advocate for restrictive dieting or superhuman willpower. Instead, she empowers her clients to sustainably lose fat, optimize their health, and rediscover their sparkle.Today, you’ll learn all about:2:18 Reasons for weight fluctuations beyond fat gain9:36 When and what to measure 14:03 Weight loss vs fat loss16:27 Dangers of scale obsession19:15 Hormonal influences on weight27:20 Recommended tests to start with29:40 Problems with restrictive dieting36:00 Emotional aspects and body image40:11 Celebrating non-scale victories43:45 Tips for sustainable progress and positive body image50:41 Where to find Louise51:02 OutroEpisode resources:Masterclass: Learn The 3 Steps to Remove Weight Loss Inhibitors & Activate Weight Loss Accelerators Website: louisedigbynutrition.comThe Thriving Metabolism PodcastIG: @louisedigbynutrition📲 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 diving into a topic that's near and dear to my heart (and my dinner table): raising kids to eat well. As a father of three, I've been through the food fights, the picky eating phases, and the mealtime meltdowns – and I've come out the other side with a few battle scars and a whole lot of wisdom to share.If you're struggling to get your kids to eat their veggies or try new foods, know that you're not alone. It's a universal parenting challenge, and there's no magic formula for creating perfect little foodies overnight.The good news is, by taking a long-term view and focusing on building healthy habits and attitudes around food, you can set your kids up for a lifetime of nutritious eating – and save yourself a whole lot of stress and frustration in the process.So, what are some of the key lessons I've learned as a dad in the trenches of mealtime warfare? Find out on 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 👩‍💻 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

There is one thing you're doing in the bedroom that might be compromising your gains and your health.No, not that. Or that. Not that either. It's...your sleep routine!Do you really need 7-9 hours of sleep? Can you compensate for poor sleep with diet or exercise? What if you could turbocharge your metabolism, balance your hormones, and redefine your body composition with some tweaks to your sleep habits?Today, Philip (@witsandweights) tackles the often neglected aspect of health and fitness - sleep. He goes beyond the usual advice of “get 7-9 hours of sleep” and explores the significant impact of sleep on your body composition, fat loss, and muscle gain. Is it possible to compensate for poor sleep with diet or exercise? How significant is sleep compared to nutrition and exercise? He answers these questions and more, offering valuable insights for busy, ambitious individuals like you seeking to improve sleep quality and quantity. As a bonus, you can access a free guide, “Better Sleep, Better Body,” packed with evidence-based strategies and practical tips to optimize sleep habits for improved metabolism, hormones, and body composition.Today, you’ll learn all about:3:51 The science of sleep6:10 The connection between sleep and fat loss11:26 Sleep and muscle gain16:37 Sleep’s effect on overall health24:48 7 practical tips to improve sleep quality and quantity40:06 OutroEpisode resources:Download the Better Sleep, Better Body guide FREE📲 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 taking a quantum leap into the realm of science fiction and self-discovery as we explore the concept of the multiverse and how it can help you become your healthiest, most authentic self.If you're a fan of comic books, sci-fi movies, or theoretical physics (and let's be real, who isn't?), you've probably encountered the idea of the multiverse. It's the theory that there are infinite parallel universes out there, each one containing a different version of reality – and a different version of you.But what if we could use this mind-bending concept not just as a plot device for Hollywood blockbusters, but as a tool for personal transformation?What if we could imagine our multiverse counterparts as a way to explore our own untapped potential and reshape our identities?Find out on 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 👩‍💻 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 insecure about your body, your fitness, your health, what you eat, your work, the things you do, your life? Is chasing perfection holding you back?We feel like we're being judged all the time, and I wanted to talk about that today and open up about my own imperfections, my own insecurities and how embracing them has been key to my growth. And if you're ready to break free from your chain of perfectionism and start celebrating progress in a new way, listen to this one.In today's unscripted bonus episode, I share my honest thoughts on my own insecurities and the relentless pursuit of external validation, especially in our fitness journeys. Whether you are struggling with body image, fat loss, building muscle, hormones, menopause, aging, injury, or even your personal life (work, relationships, children, family, you name it), I hope this inspires you!A recent 1-star podcast review got me thinking about the delicate balance between letting constructive criticism stop you or fuel you.We dive into the essence of finding purpose in what you do and how continuous self-improvement will make you unstoppable. I share moments from my early career, demonstrating how embracing feedback, even when it's harsh, can propel personal growth. We uncover the power of taking messy action, pushing through setbacks, and reframing our achievements, no matter how small. We discuss the importance of community and accountability in fitness, and how to transform perceived failures into opportunities for growth.Tune in to this special bonus episode to discover how to love the process and celebrate every step of your fitness journey.To help others find the show and spread the message...🤩 Don't forget to leave a 5-star review here!📲 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 are the common misconceptions about digestion and nutrient absorption? How does training sculpt your muscles, and what’s the hidden connection to your anatomy? Are you ready to discover the hidden dietary implications of your unique body variations? In this episode, Philip (@witsandweights) welcomes Justin Cottle, a former lab director at the Institute of Human Anatomy and a pioneer in using real human cadavers for public education. He is a content creator and writer of the Dissection Room, where he shares his unique perspective on human anatomy, health, and fitness.Justin discusses the digestive system's structure and functions, nutrient absorption, and hormonal effects. He also sheds light on the interplay between anatomy and exercise physiology, muscle hypertrophy, bone density, and neuroplasticity. Justin brings a fresh and intriguing perspective to human anatomy. He skillfully blends practical know-how with science, empowering you to make informed health decisions. His insights challenge and reshape conventional thinking about our bodies and their potential and redefine your understanding of your capabilities.Today, you’ll learn all about:1:56 How Justin’s interest in anatomy developed6:30 Digestive system structure and functions10:57 Nutrient absorption and hormonal effects17:24 Diet recommendation for the average active human20:26 How to approach hormone issues23:32 Hype vs factual health information28:08 Gut microbiome, dietary fibers, and diversifying your diet32:05 Anatomical variations and dietary implications40:02 Muscle hypertrophy and training impacts44:05 Interplay between anatomy and exercise physiology52:30 Bone density and nutritional support56:00 Neuroplasticity and exercise58:40 The fascial system and injury rehab1:03:02 Where to find Justin1:03:25 OutroEpisode resources:Youtube: The Dissection RoomSubstack: The Dissection RoomInstagram: @realjustincottle📲 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 diving into the world of hypertrophy (that's science-speak for muscle growth) and uncovering one of the most powerful principles for packing on size: mechanical tension.Now, if you're a serious lifter or a student of the iron game, you've probably heard of Brad Schoenfeld. He's like the Yoda of muscle-building research, and his work has revolutionized our understanding of what it takes to optimize gains.One of the key concepts that Schoenfeld has championed is the idea that mechanical tension – the force that's generated when our muscles contract against resistance – is the primary driver of hypertrophy.But here's the thing: not all tension is created equal. To really maximize muscle growth, you need to be strategic about the way you apply that tension. And that's where Schoenfeld's research comes in.Learn about mechanical tension 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

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 supercharge your thyroid with easy-to-adopt lifestyle shifts?In this solo episode, Philip (@witsandweights) explores the intricate world of thyroid health and its impact on metabolism. He discusses the thyroid’s functions and the symptoms of hypothyroidism and hyperthyroidism and then identifies the root causes and triggers of thyroid dysfunction, providing a comprehensive understanding of this critical gland.Philip also shares practical, evidence-based strategies for supporting thyroid health, from lifestyle and nutrition adjustments to supplementation. Whether you’re battling hypothyroidism, Hashimoto’s, or hyperthyroidism, this episode will help move you in the direction of healing and optimizing your thyroid from the inside out.It's important to remember that the information shared in this episode is for educational purposes only and should NOT be considered medical advice. If you suspect an underlying medical or hormonal issue, it's always best to consult your doctor or medical practitioner. Tune in to discover how to boost your metabolism and get the body you deserve for your efforts. Don’t let your thyroid sabotage your health and fat-loss efforts any longer!Today, you’ll learn all about:4:00 What is the thyroid and its functions6:54 Symptoms of hypothyroidism and hyperthyroidism9:37 Identifying the root causes and triggers of thyroid dysfunction11:36 Lifestyle and nutrition adjustments to support your thyroid22:07 Supplements for thyroid support25:56 OutroEpisode resources:Get your FREE Heal Your Thyroid guideWatch this FREE video on how to setup MacroFactor and try MacroFactor FREE with my code WITSANDWEIGHTS📲 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 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 soybean, canola, and sunflower oil that seem to be in just about every processed food on the shelf.Now, if you've been following the latest diet trends, you might have heard some pretty scary claims about seed oils. Things like they're toxic, inflammatory, and even responsible for the rise in chronic diseases like obesity, diabetes, and heart disease.But hold up, let's take a step back and look at what the actual evidence says. Despite the fearmongering, the truth is that there's no compelling scientific data showing that seed oils are inherently harmful to our health.So, if seed oils themselves aren't the problem, what's really going on here? Find out in 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

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 dieting, misunderstood fitness terms, and more. I shared my best tips for making food logging easier, how tracking your food and lifting weights are forms of self-care, what metabolic adapation really is vs. what it’s not, and the MOST important thing for your health.Enjoy my conversation with Sue Bush on the Physique Development Podcast!Episode ResourcesPhysique Development Podcast with Sue Bush 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 👩‍💻 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 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 optimal heart health?In this episode, Philip's (@witsandweights) special guest is Dr. Tiffany Di Pietro, a triple board-certified cardiologist, internal medicine specialist, and nuclear cardiologist. Dr. Di Pietro discusses the "Big Is Beautiful" movement, obesity, and heart health. She also discusses various topics, including monitoring health markers, understanding LDL and saturated fats, mental health, high cholesterol, weight loss, and more. She also shares best practices for nutrition and exercise.Dr. Tiffany Di Pietro graduated from Magna Cum Laude with a Bachelor of Science degree in Psychobiology at 19. She became the youngest graduate of the College of Osteopathic Medicine at Nova Southeastern University. Dr. Di Pietro is passionate about educating the public about health, nutrition, and disease prevention. Her approach to healthcare is infectious positivity, and the rule she lives by is: BE NICE. Today, you’ll learn all about:0:00 Intro3:03 Debunking heart disease myths and the importance of preventative measures6:07 What health markers should be monitored7:32 The importance of understanding LDL in preventing coronary disease12:36 Threshold for saturated fats, and measuring inflammatory markers17:57 The significance of calcium scores and fiber21:56 Resistance training for heart health, especially for women23:41 How much walking affects cardiovascular health26:37 The impact of mental health on cardiovascular well-being29:01 Typical causes of high cholesterol in people who appear to be healthy30:26 Is big beautiful and/or healthy?36:06 Advice for someone struggling to lose weight41:54 Dr. Di Pietro’s "be nice" philosophy 44:18 Does genetically elevated LDL in perimenopause predispose you to higher cardiovascular risk?45:41 Testosterone and cardiovascular health concerns49:52 What question did Dr. Di Pietro wish Philip had asked54:29 Where to find Dr. Di Pietro55:01 OutroEpisode resources:Dr. Di Pietro's IG:  @drtiffanydipietro and @dipietrohealth/ Website: DiPietroHealth.com 📲 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, 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 when it comes to tracking your macros, monitoring your progress, and getting personalized recommendations to help you lose fat, build muscle, or maintain your results.I explain all the features and what separates MacroFactor from others like MyFitnessPal, Chronometer, RP, and Carbon. It's on a completely different playing field in its ability to adapt to you and your metabolism.Here's the FREE video mentioned in the episode:📺 How to Setup MacroFactor the First Time--“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

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 OutroEpisode 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 Cardio📲 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 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