What’s the secret behind the fluctuating numbers on your scale? What’s the real deal between weight loss and fat loss? How can you escape the emotional rollercoaster of fat loss and body image? Philip welcomes Louise Digby, a registered nutritional therapist and women’s weight loss expert. She dives deep into the real reasons behind scale weight fluctuations, the dangers of scale obsession, and the importance of non-scale victories. Louise shares her insights on the role of hormones in weight management, the problem with restrictive dieting, and the emotional and psychological side of fat loss and body image. She also provides top tips for sustainable fat loss, improving body image, and addressing underlying health issues for long-lasting results.

There is one thing you're doing in the bedroom that might be compromising your gains and your health. No, not that. Or that. Not that either. It's...your sleep routine! Philip tackles the often neglected aspect of health and fitness - sleep. He goes beyond the usual advice of “get 7-9 hours of sleep” and explores the significant impact of sleep on your body composition, fat loss, and muscle gain. Is it possible to compensate for poor sleep with diet or exercise? How significant is sleep compared to nutrition and exercise? He answers these questions and more, offering valuable insights for busy, ambitious individuals like you seeking to improve sleep quality and quantity.

Philip welcomes Justin Cottle, a former lab director at the Institute of Human Anatomy and a pioneer in using real human cadavers for public education. Justin discusses the digestive system's structure and functions, nutrient absorption, and hormonal effects. He also sheds light on the interplay between anatomy and exercise physiology, muscle hypertrophy, bone density, and neuroplasticity. Justin brings a fresh and intriguing perspective to human anatomy. He skillfully blends practical know-how with science, empowering you to make informed health decisions. His insights challenge and reshape conventional thinking about our bodies and their potential and redefine your understanding of your capabilities.

Do you know how your thyroid turbocharges your metabolism? What can throw your thyroid off balance, and how can you reclaim control? Are you ready to supercharge your thyroid with easy-to-adopt lifestyle shifts? Philip explores the intricate world of thyroid health and its impact on metabolism. He discusses the thyroid’s functions and the symptoms of hypothyroidism and hyperthyroidism and then identifies the root causes and triggers of thyroid dysfunction, providing a comprehensive understanding of this critical gland. Philip also shares practical, evidence-based strategies for supporting thyroid health, from lifestyle and nutrition adjustments to supplementation. Whether you’re battling hypothyroidism, Hashimoto’s, or hyperthyroidism, this episode will help move you in the direction of healing and optimizing your thyroid from the inside out.

Is big really beautiful? What's the connection between LDL and coronary disease? How can someone who looks healthy have high cholesterol? What's the key to optimal heart health? Philip’s special guest is Dr. Tiffany Di Pietro, a triple board-certified cardiologist, internal medicine specialist, and nuclear cardiologist. Dr. Di Pietro discusses the "Big Is Beautiful" movement, obesity, and heart health. She also discusses various topics, including monitoring health markers, understanding LDL and saturated fats, mental health, high cholesterol, weight loss, and more. She also shares best practices for nutrition and exercise.

Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time? Philip answers questions from Jonathan and Matt. They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do so intelligently in your training routine. Additionally, Philip dives into the ideal amount and type of cardio to maximize fat loss without compromising your hard-earned gains. Plus, you’ll learn proven strategies for overcoming weight loss plateaus while preserving lean muscle tissue.

Are you feeling overwhelmed? Are you ready for a life change? Discover when mindset isn’t enough and the secret to supercharging it for your health goals. Philip welcomes Tanja Shaw, a seasoned Functional Health Coach, Kinesiologist, and weight loss expert, to share a unique perspective on mindset: the idea that mindset is NOT everything. This challenges the popular belief that mindset is everything. They explore the limitations of the “mind over matter” approach and advocate for a balanced strategy that integrates mental and physical health. You’ll learn how thoughts and emotions impact hormonal balance and discover practical techniques to shift your mindset.

Have you ever wondered what’s sabotaging your fat loss? Could it be one of these common scenarios? Should you start your fat-loss diet now? Philip breaks down the roadblocks to achieving your fat loss goals. He explores the top 15 reasons why dieting may not be the best decision right now. He highlights a range of scenarios that can hinder your fat loss efforts, emphasizing the need to address these factors before starting a calorie deficit.

Are you dreaming of having the perfect glutes? Have you ever wondered how your diet and genes influence the shape of your butt? Ready to find out the most effective workout routines and strategies to sculpt your dream glutes? Philip welcomes Sue Bush, the co-owner of Physique Development, a certified personal trainer, fitness nutritionist, and competitive physique athlete, to discuss a topic that’s sure to interest many - how to develop a shapely, firm, and functional butt. She explains why we’re so fascinated with glutes, the benefits of glute development beyond aesthetics, and the most effective strategies for optimal results. Sue also shares insights on the role of nutrition, genetics, and individual response in glute development, providing practical tips for different ages and equipment availability.

What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique? Philip uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow and steady to rapid and aggressive and everything in between. He explains the pros and cons of each strategy, highlighting the benefits you gain from each approach. He discusses how to incorporate diet breaks and refeeds for optimal results, providing you with practical strategies for long-term, sustainable diet management that will leave you feeling motivated.

How long should you rest between sets? What to do if you're gaining too much on a bulk? Can women over 50 overcome menopause weight-loss resistance and is it a thing? How to train when transitioning from bulking to cutting? In today's episode, fitness expert and coach Jeff Hoehn joins Philip as a co-host. They dive deep into various fitness topics in this Q&A session, including the challenges of weight loss during menopause, strategies for bulking without excessive weight gain, the optimal rest intervals for muscle growth and strength, and the impact of sleep on cutting cycles.

Are you worried about regaining fat after a successful cut? Is reverse dieting really a shortcut to a faster metabolic rate, or just a fitness fad? Are you ready to ditch the reverse dieting rollercoaster? In this eye-opening episode, Philip dives into the controversial world of reverse dieting. You’ve probably heard the buzz about how it can boost your metabolism, prevent fat regain, and make future weight loss a breeze. But is it the magic solution it’s cracked up to be?

Are you struggling with weight due to thyroid issues? Confused about the role of minerals in thyroid function? Do you need a roadmap for exercise and nutrition with a thyroid condition? Today Philip welcomes Haley Fountain, a women's health coach who balances modern nutrition with ancient wisdom and behavioral science. Haley is certified as an Integrative Nutrition Health Coach and specializes in Hormonal Health. She's also a yoga instructor, model, and actress. In this episode, you will learn about the world of thyroid health. This complex issue impacts your weight, metabolism, sleep, and mental health. Haley will guide us through managing weight with a thyroid condition, the role of minerals in thyroid function, and the importance of exercise and nutrition. They'll also explore how the mind-body connection and sleep contribute to thyroid health.

Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting? Philip talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie targets, and optimizing macronutrient ratios for muscle growth and fat loss. He emphasizes the importance of peri-workout nutrition to support muscle growth through strategic protein and carbohydrate consumption.

Do you struggle with self-sabotage, procrastination, or perfectionism? Are you looking for practical tips to address emotional eating and stress-related behaviors? Today, Philip welcomes back Paul Salter, an expert in hypno-mindset and performance coaching. A mentor, a friend, and a fellow podcaster, Paul is back to dive deep into the power of the mind and share his expertise on self-sabotage, procrastination, or perfectionism, and how to uncover the roots of these behaviors. Paul also discusses the different faces of perfectionism and what fuels them. It’s time to understand your motivations and free yourself from unrealistic expectations.

Does the idea of food logging stress you out? Do you feel guilty or overwhelmed about tracking food? Or is it a source of freedom and control? Philip discusses making food logging a positive and helpful experience. He emphasizes the importance of approaching it with a neutral and non-judgmental mindset, promoting self-awareness and sustainable progress. Philip shares some principles to promote consistency and avoid obsession, as well as how to use logging data for self-discovery and experimentation. He also recommends using tools like MacroFactor for nonjudgmental food tracking and dynamic metabolism adjustments.

What is the most important thing in your life and how can you take care of that to create a body you'll love? Kate Galli is on the show and brings a unique perspective to self-care, emphasizing the importance of being in the best physical and mental shape to make a difference in the world. In this episode, she will guide you on how to master your inner dialogue, prioritize your health and happiness, and tailor your self-care practices to fit your lifestyle. You'll gain practical tools to reshape your daily routine, so it aligns with your core values and propels you to become the best version of yourself.

Are you tired of feeling self-conscious about your body and ready to finally achieve that impressive, muscular physique you've always dreamed of? What basic principles can guide your bodybuilding journey? What progress can you expect from bodybuilding over time? How does bodybuilding benefit your mental health? Philip talks about bodybuilding and how it can help you achieve your dream body. You’ll learn the basics, like progressive overload, proper form, and the role of nutrition in supporting your goals. He also discusses the physical and mental benefits of bodybuilding, how to set achievable goals, keep track of your progress, and how to keep improving. You will learn practical tips and strategies to help you change your body and get the look you’ve always wanted.

Can a carb-rich, high-calorie diet boost our metabolism? What are the real effects of fasting on our energy levels? How can lifestyle choices impact our mood and overall health? Philip is joined by Jay Feldman, a health coach and host of The Energy Balance Podcast, which focuses on bioenergetic health. Jay discusses the impact of maximizing cellular energy on mental health, metabolism, longevity, and more. He will address modern diet culture, stress, and lifestyle in the context of your health and offer practical solutions for adopting a sustainable, energy-boosting diet without relying on restriction or willpower. They even get into thyroid function and how to manage thyroid issues.

How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever? Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism, how protein and strength training can help maintain muscle, and why simply eating less and doing more cardio isn’t always the best approach. He also talks about the role of carbs in fat loss and the benefits of cardio for metabolic health. Philip also highlights the importance of hydration, good sleep, and stress management for metabolic function. He discusses the impact of alcohol on metabolism and hormones and the importance of whole foods for metabolic health.