Wits & Weights Podcast
All Episodes
Ep 39: Training Principles, Rep Ranges, Avoiding Pain, and Flexible Dieting with Matthew Spiewak
I am joined by a member of our Wits & Weights Facebook community, Matthew Spiewak, to chat about training and nutrition, including flexible dieting, compound lifts, pain and injury, and programming.
Ep 38: Body Fat Overshooting, Weight Loss vs. Fat Loss, and Avoiding Weight Loss Mistakes
Paul Hanton interviewed me about body composition, body fat overshooting, the difference between weight loss and fat loss, what happens when we lose weight, mistakes people make during weight loss, and what we can do instead for a more sustainable approach while still getting results.
Ep 37: Training and Nutrition for Strength & Endurance, Managing Recovery for Longevity, and Backcountry Mountain Hunting with Josh Isley
My guest is Josh Isely, a 42-year-old mechanical engineer who loves hunting the backcountry and mountains but who also rides a desk every day. We talk about strength, lifelong health, training for events, avoiding overtraining, and lots more.
Ep 36: Demystifying Lifting, Cardio, Nutrition, and Fat Loss
This episode is from my appearance on Karen Martel's podcast, The Other Side of Weight Loss, where we demystified as much as we could about lifting, cardio, nutrition, fat loss, and more.
Ep 35: Learn to Enjoy Your Training for Optimal Health and Consistent Results with Paul Hanton
Paul Hanton joined me to talk about different types of training and how to be consistent and get the most enjoyment from your workouts so you can reach your fitness goals. Paul is the owner of Hydra Fitness, a personal training company that helps career-driven men lose weight without giving up spending time with family or friends.
Ep 34: Speed Up Fat Loss (and Live Longer) without Excessive Dieting or Cardio
What if there was an easy way to speed up fat loss, burn 500 more calories a day (which is 1 extra pound a week), increase your potential lifespan, reduce your chance of disease, all without excessive cardio or dieting? This is not the next big fitness industry secret but instead one of the easiest, natural, and most effective forms of movement for humans . . . and that is WALKING!
Ep 33: Sustainable Weight Loss, Emotional Awareness, and the Dieting Mindset with Paul Salter
Joining me on the show today is Paul Salter, a Registered Dietitian (RD) and Sustainable Weight Loss Expert. Since 2013, he’s personally coached over 1,500 women to lose 20 pounds or more and KEEP IT OFF (without feeling like they're dieting). He’s done so by taking an inside-out approach that focuses on cultivating feelings of self-love and self-worth from day one—not after weight is lost—and by paying much more attention to one’s mindset and emotional intelligence, in addition to the nutritional Xs and Os.
Ep 32: Fix Your Nutrition for a Healthy, Balance Lifestyle with Tyla Serro
One of my superstar clients, Tyla Serro, was my first interview guest (back in Episode 17), before we started working together on her nutrition plan, and she even planted the idea of me becoming a nutrition coach. Tyla is a powerlifter, mom of a toddler, military spouse, and working professional. She keeps herself busy lifting heavy weights, volunteering with Protectors of Animals, all this while working full time as a busy professional.
Ep 31: Hormones and Weight Loss During Perimenopause with Karen Martel
I discuss hormones and weight loss during perimenopause with Karen Martel, a Certified Hormone Specialist & Transformational Nutrition Coach and women’s weight loss expert. She is the host of the top-rated women’s health podcast The Other Side of Weight Loss where she helps women to unlock the mysteries of female fat loss and hormone imbalance.
Ep 30: Stop Overeating, Binge Eating, and Obsessing Over Food with Dr. Glenn Livingston
I discuss overeating and binge eating with Dr. Glenn Livingston. Disillusioned by what traditional psychology had to offer overweight and food obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating in working with his own patients AND a self-funded research program with more than 40,000 participants. Most importantly was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food.
Ep 29: Science Says - Diet (Calorie Deficit) vs. Exercise (Cardio) for Fat Loss
In this “Science Says” episode, we answer the question: which is better for weight loss: diet (a calorie deficit) or exercise (in the form of cardio)? Listen to find out—you might be surprised!
Ep 28: Body Composition for Health and Performance (From Overweight or Skinny Fat to Lean)
Whether you’re trying to lose weight, get healthier, increase strength or performance, or just look and feel better in your body, improving your body composition is the path to overall health. Everyone can benefit from improving their body composition, and today we’re diving into the topic, including its benefits and the most important priorities for achieving a leaner, healthier physique.
Ep 27: Build Muscle and Perform Better Using Effective Training and Program Design with Eric D'Agati
Eric D’Agati joins me to talk about training. Eric has spent over 20 years in the fitness industry as a coach, trainer, and instructor. Each year, he travels around the world teaching and speaking to trainers, coaches, and therapists as a lead instructor for Functional Movement Systems and guest speaker for prestigious organizations. He also appeared in the NY Times bestseller “The 4-Hour Body” by Tim Ferriss.
Ep 26: Sustainable Fitness, Physiology, Fat Loss, and Running at Any Age with Louise Valentine
Today I am joined by Louise Valentine to talk about how to achieve sustainable fitness goals by doing less rather than more, how to work WITH our physiology and not against it, how to optimize health for women 35 and older, and actionable tips you can start applying right away to unlock your best health despite age, a busy life, or obstacles.
Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it Off
What if you have significant weight to lose—around 30 pounds or more? In this episode, we cover how to lose mostly fat, do it sustainably, and have the knowledge to do it whenever you want for the rest of your life. We’ll discuss what happens when you lose weight through chronic dieting, what I would do with a client who needs to lose significant weight, and step through the entire process to get successful, long-term results.
Ep 24: Science Says - Protein Distribution to Increase Muscle Mass
In our first “Science Says” episode, we answer the question: Can we build more muscle mass by evenly distributing protein throughout the day (primarily by increasing protein at breakfast if it is low to begin with)?
Ep 23: How to Minimize Fat Gain and Get Lean with Cuts and Bulks
If you could be in a calorie surplus for three-quarters of the year and constantly get leaner, would that appeal to you? You’re going to learn how to periodize your nutrition with cut and bulk cycles to get leaner and leaner by minimizing fat gain while maximizing muscle gain.
Ep 22: How to FINALLY Achieve (and Keep) Your Fat Loss and Fitness Results
This episode is all about achieving LASTING results: finding that place where you no longer have to yo-yo diet, jump from one program to another, or feel like the only way to success is severe calorie restriction, excessive cardio, or short-term transformations.
Ep 21: 21 Ways to Measure Progress and Crush Your Fitness Goals
We dive into 21 specific ways to measure progress toward your health and fitness goals, categorized into six areas: biometrics, biofeedback, nutrition, physical activity, behaviors, and self-awareness. We want to select the right measures for the job so we have clear, objective feedback that tells us whether we’re on track.
Ep 20: How to Stay On Track with Meals, Fat Loss, and Fitness No Matter Where You Are
Should you continue my current health and fitness behaviors when you’re on vacation? If so, to what extent?