Tired of jumping between fitness phases without results? In this episode, I share a 12-month blueprint for 2025 that strategically alternates between fat loss, muscle building, and maintenance to help you build your best physique yet. Learn how to align your goals with your body’s natural rhythms and create a sustainable plan for lasting success. Don’t leave your results to chance—get the roadmap you need to transform your physique this year!

Think you need to keep cutting calories to get lean? Think again. In this episode, we uncover the surprising fat-loss strategy that starts with strategic weight gain. Learn how to escape the cycle of endless dieting, build muscle, and finally achieve a leaner, stronger physique.

Intermittent fasting gets a lot of hype, but are the claims really backed by science? In this episode, I break down 10 pervasive myths about fasting, reveal what truly drives fat loss and metabolic health, and share actionable tips to help you achieve results without restrictive eating windows. If you’ve ever wondered if fasting is right for you, this one’s a must-listen!

Think you need to gain weight super slowly to build muscle without getting fat? New research suggests we've been too conservative. Recent studies show you can gain muscle faster than previously thought – without the dreaded fat gain we all fear. I've completely updated my recommendations based on this game-changing evidence, and it might revolutionize how you approach building your dream physique. Find out the new optimal rates of gain and why being too conservative might actually be holding back your progress.

Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit?Philip shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals. Philip breaks down four key areas that increase calorie burn. He’ll guide you through small, realistic steps like adding more protein, moving more throughout the day, and building steady habits that make a big difference over time.

Do you ever wonder why that stubborn belly fat won’t budge, even with a solid diet and workout routine? Are you in your 40s, 50s, or beyond and noticing changes in your midsection that weren't there before? Philip reveals the real reasons behind midlife belly fat—and it’s more than just calories in versus calories out. Get ready to dive deep into the science of belly fat, and walk away with actionable strategies to take control of your health and physique without the typical advice that doesn’t work.

What if you could get FASTER results with your physique development by spending most of your time on something very few people put much energy into? What if spending less time goal-setting, researching, planning, and designing your training and nutrition routine could actually lead to BETTER results? Discover how focusing 70% of your time on THIS can lead to faster and more sustainable progress. We'll explain why traditional approaches often fall short and what to do instead, inspired by engineers who design complex systems.

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 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.

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 effect after dieting? Philip talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie targets, and optimizing macronutrient ratios for muscle growth and fat loss. He emphasizes the importance of peri-workout nutrition to support muscle growth through strategic protein and carbohydrate consumption.