Wits & Weights Podcast
All Episodes
How Strength Training Enhances Mental Toughness and Reduces Stress (Amanda Nigg) | Ep 301
If you're feeling overwhelmed, anxious, or like you're constantly pouring from an empty cup, lifting weights might be the reset you need. In this episode, we break down how strength training improves your mindset, builds resilience, and helps you take back control of your day—no matter how chaotic life gets.
Epic Q&A - 30 Nutrition & Training Questions Answered with Spartan Efficiency | Ep 300
Tired of wading through endless fitness myths and misinformation? In a rapid-fire special, we tackled 30 of your most pressing training, nutrition, and supplementation questions with brutal efficiency. Discover if creatine is safe, whether Instagram physiques are realistic, how carbs really impact your gains, and why lifting heavier isn’t the only path to muscle growth. Dive into these actionable insights and stop guessing about what works—start achieving your goals today.
Your Macro Tracking App is Too "Dumb" for Real Fat Loss (or Muscle Gain) | Ep 299
If you're logging every bite but seeing zero progress, it's probably not your fault. Most calorie tracking apps rely on static formulas, completely ignoring how your metabolism actually works. Your body isn't a machine—it's dynamic, adapting daily to your calorie intake, activity levels, stress, sleep, and more. Discover the critical flaw holding you back and the smarter way to track your nutrition that finally delivers real fat loss and muscle-building results.
Does Cycle Syncing Your Workouts & Nutrition Actually Work? (Jillian Greaves) | Ep 298
Cycle syncing is often promoted as the key to optimizing your workouts and nutrition, but does it actually work? In this episode, functional medicine dietitian Jillian Greaves breaks down what the science really says about hormones and exercise, why rigid cycle-based plans often backfire, and how to make practical, evidence-based adjustments without overcomplicating things. If you want to learn how to work with your body instead of against it, this is for you.
Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size) | Ep 297
Strength and muscle growth follow different but complementary pathways. If you want to build both, you need to understand how to balance heavy, low-rep training with moderate to high-rep volume work. In this article, I break down the science behind strength and hypertrophy, explain the 65% rule, and show you how to train for both without spinning your wheels.
The Most CRITICAL Skill for Sustainable Fat Loss | Ep 296
Frustrated with slow fat loss? The problem isn’t your diet or training—it’s your lack of patience. Most people quit because they expect fast, linear progress instead of trusting the process. In this article, I reveal the four biggest impatience traps, why patience is the most critical fat-loss skill, and five practical strategies to develop it. If you’re tired of yo-yo dieting and want permanent results, this is for you.
How Melanie Dropped From 24% to 16% Body Fat (and Still Got Stronger) | Ep 295
Melanie dropped from 24% to 16% body fat while actually gaining muscle and getting stronger. The key? A mix of high-protein nutrition, smart strength training, and an approach that prioritized performance over just aesthetics. Learn how she overcame setbacks, found the perfect balance between discipline and flexibility, and built a body that feels as good as it looks.
When You CAN "Eat More to Lose Weight" (for Fat Loss) | Ep 294
“Eat more to lose weight” is a catchy phrase, but it’s not as simple as it sounds. The secret to fat loss isn’t eating more calories—it’s eating smarter. In this episode, I reveal 5 evidence-based ways to increase your food volume while keeping calories in check, so you can lose fat without constant hunger. If you’re tired of restrictive dieting, this is for you.
7 Benefits of Sprinting to Lose Fat (And Why It Beats Cardio, Especially for Lifters!) | Ep 293
Think all cardio kills gains? Think again. Sprinting is a game-changer for lifters—it builds explosive power, torches fat, and even improves recovery while keeping your muscle gains intact. In this article, I break down 7 research-backed benefits of sprinting and the exact protocol to implement it without ruining your lifting progress. If you’ve sworn off cardio, this might just change your mind.
Why Women NEED to Bulk for Long-Term Strength and Longevity (Niki Sims) | Ep 292
If you think lifting heavy will make you bulky, think again. Strength coach Niki Sims and I dive into the biggest misconceptions about muscle gain, why most women are training and eating wrong for long-term health, and the simple shifts that will make you stronger, leaner, and more confident. Don't miss this episode if you're ready to stop fearing food and start training for life.
10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291
Most people think muscle burns only 6-9 calories per pound per day. But the reality is, muscle transforms your metabolism through at least 10 mechanisms, making it far more powerful than you think. In this episode, I break down why lifters burn more calories effortlessly, how strength training creates a metabolic furnace, and why building muscle is the best thing you can do for long-term fat loss. Tune in now to learn the truth.
What Happens to Macros (Carbs, Fats, and Protein) Inside Your Body? | Ep 290
Ever wonder what actually happens to carbs, fats, and protein after you eat them? Understanding the metabolic journey of each macro can help you optimize fat loss, muscle gain, and overall health. In this episode, we break down the truth about macro metabolism, energy balance, and why “a calorie is just a calorie” isn’t the whole story. Tune in to learn how to fuel your body smarter.
How Cassandra Lost 11 Lbs Fat in 12 Weeks (While Building Muscle & Eating Carbs) | Ep 289
If you’ve been tracking macros and training hard but still aren’t seeing results, you might be missing a key piece of the puzzle. In this episode, my client Cassandra shares exactly how she lost 11 pounds of fat while building muscle and still eating carbs—without extreme restrictions. You’ll learn the system that finally got her past the plateau, what mistakes she was making before, and how you can apply the same principles to see real, sustainable results.
What Your HRV Numbers Actually Mean (Resonance Theory) | Ep 288
You track your HRV, but what do those numbers really mean? In this episode, we break down how HRV reflects your recovery, training, and stress—and why the absolute number doesn’t matter as much as trends. Using resonance theory (yes, the same science that explains why bridges collapse), we’ll show you how to tune your body’s natural rhythms for better performance, stress resilience, and longevity. If you’re tired of guessing what HRV is actually telling you, this one’s for you.
Should You Lose Those Last 5-10 Pounds? (Nutrition & Training Audit) | Ep 287
Are those last 5-10 pounds really the problem? Or is your real goal to build muscle, feel stronger, and change your physique? In this episode, I break down a real coaching call where I told my client the exact opposite of what she expected—why gaining weight was actually the right move. If you’ve been stuck in the fat loss cycle but aren’t seeing the changes you want, this episode will help you reframe your approach and finally break through.
Walking vs. Running for Fat Loss and Longevity (Brad Kearns) | Ep 286
Running seems like the obvious way to burn fat, but what if it’s actually making things worse? In this episode, Brad Kearns reveals how chronic cardio might be sabotaging your metabolism—and why walking and sprinting could be the real keys to fat loss and longevity. We break down the science of movement, metabolism, and hormones so you can finally stop spinning your wheels (literally) and start seeing results.
What Is Your Muscle Gain Efficiency (MGE) Score? (The Bottleneck Effect) | Ep 285
Are you really building muscle, or are you just getting bigger? In this episode, I introduce the Muscle Gain Efficiency (MGE) Score, a system to measure your muscle-building efficiency and identify what's holding back your progress. If you've ever wondered why some bulks are more effective than others, or why your weight is going up but your muscle isn’t, this is the episode you need to hear.
My Hardest Bulk Ever (The Hidden "Energy Drain" When Your Metabolism Fights Back) | Ep 284
Bulking plateaus aren’t just about eating more food. Your body fights back, cranking up its metabolism and burning through your surplus, sometimes without you even realizing it. In this episode, I break down the hidden ways your body resists weight gain, why your maintenance calories can skyrocket, and exactly how to push through when the scale refuses to move. If you’re in a gaining phase and feel like you’re stuck spinning your wheels, this is the episode you need to hear.
Are Low Bar Squats REALLY Needed for Strength and Size? (Andy Baker) | Ep 283
Are low bar squats the only way to build strength and size? Strength coach Andy Baker breaks down why this lift gets so much hype, whether it’s actually necessary, and what to do if it’s causing you more problems than gains. If your elbows, shoulders, or knees are screaming at you every squat session, or if you're wondering whether other variations can work just as well, this episode is for you.
The ONLY Strength Standard You Need to Progress Forever (Control Systems) | Ep 282
Tired of chasing arbitrary strength standards and feeling like you're not making progress? The real key to strength training isn’t hitting some random number—it’s optimizing your feedback loop for continuous gains. In this episode, I break down how progressive overload works like an engineering control system, why small adjustments matter, and how to train smarter for long-term strength without burning out. Tune in and take your lifting to the next level.