Today, I will be going over my recent micro-cut, which was a 14-day rapid fat loss phase, how to set it up, and all of my results, including how well I was able to adhere to the protocol and how I handled nutrition, how all my measurements changed including the fat loss itself, changes in biofeedback, my training, and the results of the group challenge we ran concurrently with my self-experiment, where 7 participants of the Wits & Weights Facebook community did their own fat loss phases along with me following the same protocol.

Then, I’ll talk about some of the limitations and findings of aggressive dieting, and the seven lessons I learned that will help anyone following such a protocol to get through it successfully, mitigate hunger, and hold onto as much muscle as possible.

Today, I’m sitting down with my friend, fellow lifter, and client, Tony Perri. We first met in Andy Baker’s Barbell Club, where we soon realized our unique personalities complemented and pushed each other to new heights of strength, health, and physique. In this episode, we’ll discuss his transformative journey, the intricacies of nutrition and barbell training, and the mental hurdles. Tony’s insights, which at this point are at the core of his being, could radically change your perspective and approach to fitness, nutrition, and health.

Today, we are talking about expanding your comfort zone in an entirely achievable AND sustainable way so that what might seem extreme or out of reach today will one day be part of your everyday, ordinary routine. I’ll use my rapid fat loss phase as an example of how this process works.

Today, I welcome John Petrizzo, a physical therapy advisor/coach of mine whom I met in Andy Baker's barbell club. John will debunk common myths about strength, recovery, and mobility. He’ll explain how to merge rehab and strength training to prevent injuries. You’ll learn why strength is a fundamental attribute that affects every aspect of your life, from post-surgery recovery to traditional PT to overall function and performance.

Today, we will unlock your physique's full potential without being a slave to restriction! I’ll explain why those one-size-fits-all diet plans are holding you back, and arm you with the science-backed strategies you need to customize your own “perfect” meal plan, a dynamic and flexible meal plan, that balances your energy needs, macros and micros, fuels your workout performance, and supports your metabolism.

Joining me today is Sherry Shaban, an extraordinary fitness and life coach who’s battled back from the brink of paralysis to transform her body and her entire outlook on life. Sherry will challenge your conventional wisdom on dieting and fitness as we examine why diets fail and what you can do differently. We are unpacking the nuances of ‘transformation’ versus ‘results’ and how to move from a life of limitations to endless possibilities. From the role of intuitive eating to overcoming chronic pain to the habits that define successful “athletes” in all walks of life, this is a holistic conversation about optimizing your performance from the inside out.

Today, the battle between Flexible Dieting and If It Fits Your Macros (or IIFYM) is on. You’ll discover why the freedom to eat your favorite foods and only tracking macros isn't enough to achieve real, life-changing health. I will compare the glaring differences between flexible dieting and IIFYM so you can fuel your body for peak performance, physique, and longevity and make friends with foods that serve you and your values.

Today is a very special episode because I am joined by Andrew Romeo, a long-time coach of mine and a friend and fellow entrepreneur. He owns Romeo Athletics here in Connecticut, the gym that I joined 12 years ago, where I started training and came to understand what strength was all about. So, I have him to thank for introducing me to the world of lifting.

We'll discuss how to make fitness a part of your identity, balance family, career, and life, and make strength training work for you at any age. From his "platform of strength" to making training entertaining to bloodwork and supplements, Andrew will revolutionize your health and wellness mindset.

Today, we are re-examining the science of building muscle without accumulating unnecessary fat. Based on a new study that just came out this year, we will find the sweet spot between the “you gotta eat big to get big” dreamer bulk crowd and the “maingain/gaintain” crowd, so you have the optimal caloric surplus for muscle gain.

I’ll share my experience with these various muscle-building ranges, re-emphasize the role of strength training and protein, and discuss practical takeaways to set up your effective bulking strategy. This episode gives you a nuanced approach to lean muscle gains to help you achieve a muscular and lean physique without the extra fat.

I'm excited to welcome back Louise Valentine, my first interview guest who I didn't already know personally, way back in Episode 26, to catch up on her incredible accomplishments and discuss new and exciting strategies and considerations for female endurance athletes, especially women 35 and beyond. She empowers them by dispelling industry stereotypes and reaching a zero-injury rate.

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.