Wits & Weights Podcast
All Episodes
Ep 159: Change How You "Train Hard" Forever with Natural Bodybuilder Steve Hall
What does it mean to "train hard"? Is it training to failure, progressive overload, intensity, something else? Find out the answers in today's episode. Today, Steve Hall, the founder of Revive Stronger, a seasoned natural bodybuilder and podcast host, shares his expertise on essential training principles. Philip invited him to the show to share his insights on what it means to "train hard" and how to apply scientific research to your training effectively. They discussed reps in reserve (RIR), proximity to failure, minimum effective volume for muscle growth, and more.
Ep 158: The Science of Hunger and 9 Hacks to Outsmart Your Appetite (Especially in Fat Loss!)
Why does hunger strike when you're cutting calories? Do you want to know the best way to curb hunger during fat loss? In this episode, Philip dives into the fascinating world of hunger, the science behind it, and how it affects your fat loss journey. He talks about the hunger hormones — leptin and ghrelin and how stress and cortisol can make you crave that extra snack. He shares nine practical strategies to help you stay on track and how protein, spices, and water play an important role in these real-life hacks.
Ep 157: Bill Campbell on Aggressive Dieting, Dirty Bulking, and Keto Effects on Muscle Building
What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building? Dr. Bill Campbell is back on the show to revisit the latest in rapid fat loss. We discuss progressive vs. aggressive calorie deficits when optimal bulking becomes dirty bulking, the effects of a keto diet on muscle-building, and a new study that Bill's research lab is currently planning.
Ep 156: How to Lose 1,000 Pounds
What would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to transforming your body composition. In this episode, Philip talks about breaking the cycle of dieting and weight regain, strength training, and mindset shifts. It is not another quick fix or fad diet but a method that prioritizes long-term results through evidence-based approaches, focusing on body composition rather than simplistic weight loss goals.
Ep 155: 6 Steps to Rebuild Your Strongest, Healthiest Body Over 40 with Brian Gryn
Can you regain your energy and strength while losing inches to turn back the clock by 10-15 years or more? Philip speaks with Brian Gryn, host of the "Get Lean, Eat Clean" podcast, author of "The Stepladder System," and the go-to guy for men over 40 who want to improve their health. In this episode, Brian shares his six steps for rebuilding your strongest, healthiest body after 40. He shows you how to find clarity, tackle stress, and make sleep your secret weapon for fat loss and muscle gain. They also discuss nutrition myths, meal timing, and intermittent fasting, plus effective strategies for training smart, given your recovery capacity and joint health.
Ep 154: Stop Medical Gaslighting Against Women (How to Self-Advocate for Your Health)
Have you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face of gaslighting? We two women from the Wits & Weights community, Elizabeth and Brienne, who have firsthand experience with medical gaslighting and will share their stories. Liz, a medical professional herself, will share her journey of fighting for a hypothyroidism diagnosis at a young age when doctors didn't believe it was possible. And Bree will detail her decade-long battle with mysterious symptoms before finally getting to the root of her hormone issues. They also talk about the incredible resilience and self-advocacy of women like Liz and Bree, who had to fight for the care they deserved.
Ep 153: Time-Efficient Muscle Growth, Cardio for Lifters, and Metabolism Myths with Jordan Lips
Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation! Philip is joined by personal trainer, ex-gym owner, and MNU Certified Nutritionist Jordan Lip, who shares his expertise in three big areas: time-efficient hypertrophy, incorporating cardio as a lifter, and clearing up some of the misconceptions about metabolic adaptation.
Ep 152: My Complete Muscle-Building Nutrition Blueprint (Bulking to Get Lean and Fit Over 40)
Philip shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing. He discusses why you would want to gain weight on purpose, the fear of weight gain while building muscle, and the exact protocol behind it. Philip also talks about four bulking scenarios, how to distribute your macros, training principles, a new mantra to frame your mental state, and many more.
Ep 151: The Surprising Link Between Gut Health, Fat Loss, and Body Composition with Josh Dech
How do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and improve body composition? Philip speaks with Josh Dech, an ex-paramedic and Holistic Nutritionist specializing in gut health. They explore the complex, often misunderstood link between gut health, fat loss, and body composition. They bust some common myths and highlight strategies for maintaining gut health and giving it the attention it deserves.
Ep 150: Why You Can’t Lose Weight While Others See Great Results
Does losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you dread stepping on the scale because it never seems to budge? If you can't figure out why the formula works for others but not you, this co-created and co-hosted episode breaks down the real reasons you haven’t been seeing results. Join Philip and Scott Friedman as they lift the curtain on common weight loss mistakes and provide actionable solutions. You’ll walk away ready to troubleshoot plateaus, optimize body composition, and create a plan that finally helps you shed fat for good.
Ep 149: 4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman
Are you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey? Philip speaks with fitness expert Megan Dahlman, the sought-after trainer for women over 40 who want to feel their physical best for years to come. We discuss the fun yet frustrating topic of belly fat in women over 40, including the physiological and hormonal changes that affect belly fat and common myths about it, plus 4 surprising, evidence-based strategies for fat loss.
Ep 148: Q&A - Full-Body vs. Split Routine, Faster Recovery, and Hybrid Training (Lifting + Cardio)
Which is better, full-body training or body part splits? How can you recover faster between workouts, especially when doing a lot of high-intensity cardio? How can you balance lifting and cardio for a hybrid training approach to get the most out of both? Philip is answering these three questions on today’s episode.
Ep 147: A Brand New Way to Workout at Home with Josh York
Philip talks with Josh York, the dynamic founder and CEO of GYMGUYZ, a mobile in-home fitness training provider with over 150 locations across 30 states and three countries. Discover the journey behind GYMGUYZ's rise to a global fitness brand and their unique in-home training model. You'll learn about Josh’s intense personal health regimen and how he balances everything, his views on the fitness industry, and practical strategies in the world of strength training, building muscle, and optimizing your fitness.
Ep 146: How Your Body Actually “Burns” Fat During Weight Loss (Where Does It Go?)
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.
Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio
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.
Ep 144: How to Overcome Yo-Yo Dieting and a Toxic Body Image to Build Your Fittest Physique Ever
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.
Ep 143: Unique Over 40 Workout Strategies for More Muscle, Energy, and Recovery with Brad Williams
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.
Ep 142: 5 Foolproof Strategies to Hit Your Macros and Finally Master Fat Loss
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.
Ep 141: Why I’m Getting Fluffy Before I Get Jacked
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.
Ep 140: The Freedom of No More Cheat Meals
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.