What if I told you that you don't have to choose between enjoying a meal out and engineering that ideal physique you're working so hard for? You can develop a few helpful skills to master the art and science of eating out without missing a beat.

We're talking planning, tracking, real-time decision-making, and even some tricks you've probably never considered. I am arming you with practical strategies, and you'll wonder how you ever dined out without them. By the end of this episode, you'll have a toolkit that will make eating out enjoyable and aligned with your goals.

Today, I am speaking with Cheryl Ilov, a dynamic force who challenges the misconceptions of aging, fitness, and the power of the female spirit. She is a physical therapist, martial artist, dancer, and author. With over 20 years of experience in private practice, she has helped thousands of clients recover from pain and injuries by integrating the science of physical therapy with the art of movement.

Today, we get into the very relevant differences between two terms that seem similar on the surface, fat loss and weight loss, but are polar opposites in terms of the behaviors you would take to achieve them.

One of these can be downright destructive to your body, leading down a dark path that you’ve probably been down before, many times, that sacrifices your health and physique for the sake of hitting a number. The other drives you to make the changes you need and want to vastly improve your health and physique and do it in a sustainable, life-altering way that aligns with your body.

Have you ever heard of sweet proteins? If not, you’re in for a treat, pun intended, as we dive into this topic with Jason Ryder, CTO and Co-Founder of Oobli, a food technology company building a new category of food and beverages based on naturally sweet proteins. You'll learn about sweet proteins, the science behind them, their health benefits, and where to find them. Jason will discuss sweet proteins' significance in our diet, how they will change the food industry, their health benefits, and how they're made.

Today, we are doing a Q&A to answer questions from the free Wits & Weights Facebook community, emails, and messages from listeners. We have questions from four listeners about training at home with a video vs. your own program or a template, how supplements impact your immune system based on dosing, some of MacroFactor’s features and how they actually work, and options for grains and cereals as a carb source.

In this episode, I talk to UK post-partum recovery expert Peter Lap. Peter will dispel myths and offer post-partum recovery tips, from diastasis recti to women's specific health concerns. We'll explore the physical, mental, and emotional journey after motherhood, challenging your assumptions and changing your view of women's health and fitness. This episode is also for men since we all want to support the women in our lives.

This is the 100th episode of the Wits & Weights podcast, and it’s going to be epic! Today, I’ll cover not just one topic but five, taken from lessons I’ve learned since publishing the first episode of Wits & Weights almost two years ago.

We will uncover 5 of the most important and recurring themes related to evidence-based nutrition, training, and mindset that come up on the show and that listeners are always asking about. I will also mention three episodes related to each lesson, and I’ll give you my current thoughts and strategies on each topic, including the main takeaways you can take action on today.

Today I have the pleasure of talking to Brandon DaCruz for his second appearance on the show. Brandon is an online nutrition and physique coach, educator, internationally published fitness model, and National Level NPC competitor. He uses an evidence-based approach to help his clients achieve their goals sustainably.

We're going to talk about how to make fat loss feel easier to get and stay lean. We all know that losing fat can be challenging, so we're going to discuss some strategies and scenarios that can help you overcome the obstacles and make dieting more manageable and sustainable.

Today, we are going to explore the value of using a food logging app as a tool to serve you in reaching your health and physique goals, and how many people hate the idea of food tracking because most apps completely fail in this mission.

I'll discuss the importance of food logging, what the science says, and why most food logging apps fail, not just in features and usability but also because they are not based on body composition science, don't adjust to you and your goals, and encourage an all-or-nothing approach that leads to failure every time you use them.

Today is all about FUN, a FUN-ctionally fit life with my guest Dai Manuel. You’ll learn how to balance personal and professional roles while prioritizing fitness. We’ll explore the concept of what “optimal” means in fitness and life, the role of ‘fun’ in fitness, and practical strategies for finding balance while living a fit life.

Today’s episode is about reverse dieting. This popular but controversial concept claims to boost metabolism, prevent weight regain, and make future weight loss easier by gradually increasing calorie intake after a period of calorie restriction.

I will discuss why reverse dieting does not work as advertised, the misconceptions behind it, and an alternative to reverse dieting that is more adaptive, less stressful, and allows your metabolism to recover more quickly from a fat loss phase, as well as scenarios where some of the approaches from reverse dieting might still be helpful, but for entirely different reasons.

Carol achieved amazing results in four months. She dropped 23 pounds of fat and gained 3 pounds of muscle, lowering her body fat from 30% to 16%. Carol learned to eat well, manage her macros, and overcome unhealthy habits. She also reached impressive strength goals, like bench pressing a personal best, doing 10 pull-ups in a row, and finding new confidence in herself and her skills. Her journey isn’t just about personal wins, though, it’s about the positive influence she’s become on her children, the mental resilience she’s developed, and her relentless pursuit of goals she once thought were unattainable. Carol’s story is a beautiful example of the physically AND mentally transformative power of strength training and fueling your performance.

In today’s episode, I have the utmost pleasure of talking to the one and only Mike Matthews, a legend in the fitness industry, a bestselling author, and a successful entrepreneur who has helped countless people transform their bodies and health with his no-nonsense, science-based advice. You’ll learn about his fitness philosophy and advice on topics from training for older lifters to nutrition and hormonal health, cardio, and more.

Today, we're talking about living an alcohol-free life with Karolina Rzadkowolska, an alcohol-free empowerment expert. We are unpacking the realities and myths around alcohol consumption, its impact on our physical and mental health, and whether it is actually serving you. You will learn about effective strategies to change drinking habits, cope with social situations, and relieve stress without alcohol. Karolina will help us explore the concept of aligning our lifestyle choices with our personal goals and how giving up alcohol can lead to greater self-discovery and purpose.

Today we are speaking with Dr. Bill Campbell, whose work I've followed for a few years, including his monthly research review Body by Science. We are tackling five very important topics related to improving your body composition to get the physique you want, including how consuming highly processed foods impacts your goals, the effectiveness of a rapid fat loss phase, why weight plateaus occur, and how to break them, physique-training vs. nutrition, and the use of diet breaks and refeeds to optimize your physique.

Today for episode 91, titled “Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health,” we are discussing the wide-ranging benefits of protein, its pivotal role in enhancing satiety, preserving lean mass, boosting metabolism, supporting muscle recovery, and improving body composition, especially as you age. We’ll uncover surprising facts about protein about the ‘Anabolic Window,’ its role in sleep-induced muscle growth, how much protein you can actually use, and how protein needs change with age.

Today, for episode 90, we are doing a Q&A to answer 11 questions on everything from calorie tracking to how often you should weigh yourself to building muscle over 40 and lots more nutrition-related questions.

Joining me on the show is Dr. Ryan Peebles, a Doctor of Physical Therapy, to talk about a topic that many people have experience with, myself included, and that is lower back pain. You'll learn about the "deep core" and why it's the key to reversing back pain. We will discuss how age, lifestyle, stress, and heavy lifting impact our lower backs. We will also discuss the pros and cons of chiropractic adjustments, physical therapy, and MRIs.

Today we are diving into body fat overshooting, which is potentially the most important phenomenon to understand when it comes to body composition in the context of manipulating your nutrition. If you’ve tried many diets over the years with little success, feel like your metabolism is slowing down, or struggle to maintain your weight for the long term, this episode is for you. We'll go over the role of hormones, appetite, and muscle, why 95% of people regain weight, and how to be in the 5% who are successful so you can have not only a leaner physique but a long-term, sustainable approach to maintaining your hard-won results.

Today we're diving into the power of leaning into the future, embracing your future self, and becoming an alpha in order to win in life with my guest, Ashton Levarek. Ashton will reveal the importance of reframing our memories and interpretations, using positive visualization, and how to measure progress toward becoming our ideal selves. We’ll also explore the concept of being an alpha and its impact on our lives.