What really happens to fat when you lose weight? Where does the “stuff” go? How does it leave your fat cells and then your body? In today’s episode, Philip unravels the super-interesting, complex, and surprising journey of how your body burns fat during weight loss. From the moment you hit a calorie deficit to the result of a slimmer waistline, tune in as we decode the metabolic processes and bust common myths about fat loss.

Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts! Philip is joined by Bryan Boorstein, the mastermind and training genius. His extensive knowledge of training methods takes center stage as he delves into captivating topics. From lengthened partials to maximizing metabolic stress and from intensity techniques for efficient workouts to ideas for leg movements in a limited home gym, Bryan shares insights that will elevate your fitness game.

How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset? Philip sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and triumphs. You’re going to learn the real, tangible strategies that Isis used to overhaul her relationship with food and their body. You’ll discover how strength training can be a gateway to a better physique and mindset. Most importantly, you’ll learn how to apply these lessons in your own life, breaking free from the myths and misconceptions that hold you back in your fitness journey.

Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40! Philip speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approaches for the over-40 demographic, when he was honored to be on his show recently. They discuss Brad’s motivations behind focusing on this age group, how fitness principles can be adapted to their age, and common age-related fitness myths. Brad shares his insights on effective training styles, managing stress and inflammation, and optimizing nutrition.

Are you struggling to hit your macro targets on an almost daily basis? Is your protein too low or fats and carbs too high during a fat loss phase, making it difficult to hit your target calories without somehow being off-balance or going over? Philip reveals five easy-to-follow techniques to help you consistently hit your daily macros! By following these strategies, you can ensure that you meet your macro goals and optimize your nutrition to support your fitness and health goals.

Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way to your fitness goals? Philip gets real and raw about the emotions you might feel about your body when gaining weight to build muscle and getting a little fluffy on the way. Philip shares his journey regarding his body image so that you'll gain some insights and strategies to help you navigate these challenges. Tune in for an honest, heartfelt conversation about embracing strength, inside and out.

Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy? Philip challenges the cheat meal mentality and helps you reframe the language around it. He talks about exploring a more balanced and sustainable approach to eating to help you say goodbye to food guilt and cheat meals and hello to a healthier emotional relationship with food.

Do female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach? Today, Philip interviews Lauren Colenso-Semple, a researcher in exercise physiology and endocrinology who focuses on female sex hormones, resistance exercise training, and mechanisms of muscle growth. They discuss some of the topics relevant to female athletes, such as the menstrual cycle and strength training, satellite cells and muscle growth, low energy availability, machines vs. free weights, and functional training.

Have you heard the claim that if you eat LESS protein, you’ll live longer? In this episode, Philip debunks the low-protein myth hitting the circuit that says if you want to live longer, you need to eat a LOW PROTEIN diet. Even if it tacked on a couple of years, a low-protein diet would destroy your quality of life and your health span in those years you do have left, assuming it doesn't kill you first, and that's enough to call it dangerous. Today you will learn exactly what these arguments are, whether a low-protein diet has any merit whatsoever, and the optimal level and sources of protein if you want not just a longer lifespan but a longer healthspan.

What are the simple lifestyle adjustments that can have a profound impact on your fitness and well-being? In today’s episode, Philip is joined by Rebecca Whitman, an International best-selling author and top-ranked podcast host. Rebecca shares her philosophy of the 7 Pillars of Abundance, challenging you to rethink how to balance your life, emphasizing the physical abundance pillar. From her unique approach to her personal morning routine, you will learn how to embrace abundance, build resilience, and reshape your self-identity to harness your full potential.

How do you transition out of a dieting phase to maintain your results? Do you keep cycling between cutting and bulking? Or can you live at maintenance for a while, and if so, how do you do it effectively? In this episode, Philip shares a proven blueprint to effortlessly transition out of a fat loss phase or an intense cut into a sustainable maintenance phase so you can recover from the deficit as quickly as possible, optimize your performance without going to extremes, and lock in your hard-earned lean physique year-round.

Did you know that testosterone plays an important role in women's health? Are you curious about how hormones can help you achieve lasting weight loss? In today’s episode, Philip welcomes back Karen Martel, a Certified Hormone Specialist and Transformational Nutrition Coach who has helped many women find new vibrancy through hormone awareness and optimization, especially throughout the peri- and post-menopause phases.

Are you struggling to achieve your health and fitness goals despite following your diet and exercise routine? Do you feel like something is holding you back? In this episode, Philip (@witsandweights) talks about stress, its impact on health and fitness goals, and how to reduce or cope with it effectively. He gives a lot of attention to nutrition, training, and even sleep, and he talks about how sometimes stress can be the hidden barrier to unlocking a higher metabolism, more effortless fat loss, increased energy, and better health. Philip dives into practical, evidence-based strategies to identify and mitigate stress in the context of both physical and mental health.

How can the spirit of adventure revitalize your fitness journey? What concepts help you overcome common hurdles to staying consistent with your fitness goals? Philip talks with Kelly Howard, a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. Learn how the spirit of adventure can revitalize your fitness journey. You will learn how to overcome common hurdles to staying consistent with your fitness goals. The show explores the concepts of a ‘Fitness North Star,’ ‘Layered Accountability,’ and external vs. internal motivation. You can expect to expand your comfort zone, reignite your passion for fitness, and embrace a sense of fun and adventure.

This is a story about a little elf named Tinsel, to whom many of you may relate. As a father of two young daughters, he has learned how powerful stories can be to inspire us — sometimes just when we need to hear it. So sit back, relax with a cup of hot cocoa and even your favorite holiday treat, and enjoy the tale of The Elf Who Wanted to Improve His Health (and Get Jacked) - A Heartwarming Holiday Story.

Are you ready to unlock the secrets of bodybuilding? Do you know the most effective way to build muscle mass? What is the most common mistake people make when trying to build muscle? Philip is thrilled to have the incredible Andy Baker back with him today. They discussed Andy’s programming philosophy, strength training for the elderly, coaching principles, and lifting techniques during his previous appearance on episode 60.

Are you trying to gain muscle but still struggling despite being (or thinking you're in) in a calorie surplus? Today we are tackling the hardgainer's dilemma: How do you eat enough to build enough muscle without putting on too much fat when you have an overactive metabolism, whacked-out hunger cues, and potentially years of trying to build without success? Hardgainers can indeed create the conditions for muscle growth and overcome their genetic limitations. They can make impressive gains that they never thought possible.

Are you an avid podcast listener who binges on shows but struggles to integrate the information actively into your life? In this episode, Carl J. Berryman, the host of the Inspired by Impact podcast, is back on the show to demonstrate the Mental Muscle Up (MMU) approach to show you how to take action on the content you consume!

Are you ready with your gifts for this holiday season? Whether you’re shopping for a fitness enthusiast or someone just starting their fitness journey, I have you covered. Today, I’m answering a question I get all the time about what equipment is most useful in your gym bag or your home gym, so rather than focus on the big stuff like a power rack or barbell, I put together a budget-friendly list for you just in time for the holidays or any occasion where you’re looking for a gym-related gift or toy to buy.

Are you struggling to achieve your fat loss goals? You might be making one of these common mistakes! Today, we will go over why females should think twice before jumping right into a fat loss phase, the 5 most common fat loss mistakes women make, and how to set yourself up for a successful, healthy, and sustainable fat loss phase.