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22 Feb 2022
Ep 10: Focus on These 7 BIG Priorities for Strength and Fitness
00:20:05
Sometimes advice from the fitness industry can be overwhelming. There are so many ways to program your lifting, eat your food, and meet your goals that we often get lost in the small details.
At the end of the day, it’s the BIG details, applied consistently, that contribute the most to your progress and result in sustainable habits of success in getting big and strong, losing or gaining weight, and sculpting a healthier version of you.
In this episode, I wanted to take it to a higher level, so to speak, and go over 7 “big priorities” for strength and fitness that, if you can do these at least 80% of the time, will help you accomplish your goals.
Timestamps:
00:00 - Intro 01:23 - Get moving! 03:17 - Keep programming simple and fun 04:54 - Get enough sleep (recovery) 06:44 - Get enough protein (as part of hitting calories) 10:53 - Make your own food for most meals 13:21 - Track progress 16:18 - Enjoy the PROCESS (the results will follow)
Ep 11: Your First Year of Lifting (Doing What Matters)
00:24:39
You decided to get stronger, improve your body composition, and become more healthy. You selected a simple but effective barbell-based strength training program and committed to consistent training. During your first year of lifting, there will be many new things to learn, habits to develop, and temptations to lead you off your chosen path.
After going through the process myself and talking with hundreds of other lifters, I wanted to share some thoughts to help you keep making progress and avoid some common pitfalls that could derail you. When I started lifting seriously and intelligently a few years ago, it was thanks to those who came before me that I could avoid making some big mistakes while still figuring out what worked for me as an individual. I hope these ideas help you in your first year of lifting or really any time during your fitness journey!
Timestamps:
00:00 - Intro 01:36 - Set yourself up to develop successful new habits 04:13 - Objectively measure your progress 05:55 - Avoid program hopping 07:59 - Stop obsessing about getting "lean" 10:06 - Start obsessing about form and technique 11:14 - Get feedback through a coach or online group 14:39 - Prepare for early gains, things getting hard, and not failing reps 18:43 - Use biofeedback for health and avoiding injury 22:06 - Learn as much as you can about lifting
It seems that everyone wants to get “lean” these days. There’s almost an obsession with six-pack abs, visual muscularity, and thinness if you’re to believe the legions of fitness influencers who appear ready for an instant photo shoot on any given day.
I’ve got nothing against maintaining a healthy weight, and in fact this podcast is all about finding a sustainable way to get stronger, build muscle, and stay healthy. But if you were to ask yourself, “what exactly is my goal when it comes to body composition?,” most of us would answer that we want to be lean, as in lower our body fat percentage.
The reasons why are many, from improved performance and cardiovascular health to just feeling and looking good, often measured by whether we can fit into our favorite pair of pants again.
But it often leads to a cycle of aggressive dieting and gaining back the weight (and then some) in an attempt to “see our abs” rather than a steady, consistent approach that results in “leanness” without the extreme dieting, hunger, and disappointment at failing to reach this coveted goal.
Today I want to talk about a refreshingly sustainable, enjoyable approach to getting lean by gaining weight! This episode is all about the benefits of using a nice, long building phase to develop muscle, increase your metabolism, and set yourself up for a much easier dieting phase later on. You’ll be able to perform better in the gym, eat more, and eventually reach your goal without (as much) suffering.
Timestamps:
00:00 - Intro 02:47 - The right and wrong ways to get "lean" 09:22 - Why gaining weight is the sustainable approach 20:58 - Recent successful 15-week building phase 39:11 - Listener Q&A: wearables, calories, and dieting
The last episode covered why gaining weight while training hard is an effective way to get lean by packing on muscle, increasing metabolism, and making it easier to lose fat later.
Today we’re tackling the “losing fat” part of getting lean. If you haven’t listened to episode 12, go back and do that first. If you’re a newer lifter who is not extremely overweight, your best gains will come through hard strength training and eating at maintenance or in a slight surplus to improve your body composition. I recommend focusing on building muscle before you worry about losing fat.
However, if you’re a late novice or intermediate lifter who has spent time in a building phase and is ready to “lean out” through a fat-loss phase, this episode is for you. After all, most of us want to maintain a healthy weight, and we can’t keep packing on muscle (along with some fat) forever. The body adapts, muscle-building slows down, and sometimes we need to “rev the engine” by taking a break, cutting some weight, and resetting ourselves for the next building phase.
The challenge is losing weight at a reasonable pace while retaining as much of that hard-won muscle as possible through appropriate training and nutrition choices. Just as we want to maximize muscle size and growth while gaining weight, we want to minimize muscle loss and maximize fat loss while losing weight.
Timestamps:
00:00 - Intro 02:39 - When to enter a weight-loss phase 03:57 - How fast you should lose weight 11:42 - Training and diet strategies to retain muscle 17:29 - Metabolic adaptation and "diet breaks" 21:58 - Biofeedback, especially as you get really lean 23:35 - Recent and current fat-loss phases
Ep 14: Avoid These Common Mistakes That Sabotage Your Fat Loss Goals
00:23:44
As a follow-up to the last episode on losing weight without losing muscle, I want to address the frustration many of us have experienced with either not being able to lose weight or hitting a plateau, usually in the form of scale weight no longer going down.
This is a complex, nuanced topic that ultimately comes down to understanding the root cause behind being unable to lose weight and taking back control so YOU can do something that will nudge your fat loss back in the right direction.
That’s not to say this is your “fault” but rather that, 99% of the time, we just need to identify the problem so we can apply the right solution, and YOU are empowered to uncover the problem with the right tools and information. That is the goal of this podcast!
Every fat loss phase is just a bit different, even for an individual. You may sail through and shed the pounds with ease, or you may struggle with fits-and-starts, ravenous hunger, and the feeling that there’s just something else going on beyond calories in, calories out.
However, at the end of the day, it really is about energy balance. The challenge is identifying which SIDE of that balance (diet vs. metabolism) and accounting for recent changes and other factors that could mess with this balance, often in subtle ways like a sneaky ninja trying to sabotage your hard-earned progress.
Before I get into the list, a few caveats. First, these reasons aren’t always in a vacuum: you may be experiencing more than one at the same time, and some of these may be interrelated. Second, I want to reiterate this isn’t a blame game; while a weight-loss stall ultimately comes down to energy balance, it can indeed be challenging to identify the true root cause, which often stems from something out of your control. My intent is to empower you to take back control.
Timestamps:
00:00 - Intro 02:42 - The 20 common mistakes that sabotage your fat loss goals
Ep 15: Maximize Your Lifting Sessions: Warmups, Supersets, Rest Periods, and More
00:31:55
Let’s say you’re a busy, working professional, perhaps in your 40’s with a family, a mortgage, and a high-stress job. But you want to improve your health through lifting and nutrition. That’s why you’re listening to this podcast!
The last thing you want is a one-size-fits-all training program that has you lifting six days per week with 90-minute-long sessions. Something so out of whack with your current lifestyle is not exactly sustainable, and it’s a surefire way to bomb out within weeks if not days.
On this podcast, we focus on maximizing your time, inside and outside the gym, for a sustainable, long-term approach you can stick to consistently. Results only come with steady application over time. That is the “first principle” of this whole deal, or else the rest is irrelevant.
Therefore, you’ll probably want a training program that has you in the gym maybe 3 or 4 days a week (of course, if you can swing more and that makes sense for YOU, go for it) for maybe an hour, not counting commute time. Although we talked about the benefits of a home gym back in Episode 8, today I want to cover how to maximize your lifting sessions regardless of where you train so you can get the most out of your workout without it taking forever, while also producing the results you want.
Timestamps:
00:00 - Intro 02:09 - Having a plan before you leave your house 04:25 - Avoiding distractions and focusing on the work 09:09 - Selecting programming that fits your schedule 11:51 - Warmups: do you need them and how to do them 19:16 - Supersets: a valuable time-saving approach for some movements 21:52 - Rest periods: how long, avoiding distractions, and some hacks to save even more time
Ep 16: Overcoming Pain, Injury, or Surgery to Build Strength and Recover Quickly
00:24:45
Last year, I went under the knife for a microdiscectomy, a type of minimally invasive spine surgery where a portion of a herniated disc is removed using microsurgical tools.
In this episode, I share my story of what happened, how I dealt with low back pain in the context of health and fitness, the surgery and recovery process, and lessons I learned along the way.
I hope my story sheds light on some productive ways to think about pain and injury and even inspires you to consider multiple options when faced with a situation like this.
Medical Disclaimer One last thing. I am NOT a medical practitioner and am NOT dispensing medical advice in this podcast. Everything I say is my personal opinion and experience. Do NOT use this podcast as medical advice to treat any medical condition. Consult your own physician for any medical issues!
Timestamps:
00:00 - Intro 06:18 - Different types of pain 10:18 - Book recommendation for lifters dealing with pain 12:10 - Things to try before considering surgery 13:53 - My surgery process 19:27 - Movement is the key to recovery 20:51 - A surprise surgery two months later 21:48 - One year after back surgery
Ep 17: How to Get Stronger and Smarter in Less Time with Powerlifter Tyla Serro
00:56:29
I have the honor of hosting a very special guest, Tyla Serro, for the first ever interview on this podcast. Tyla is not only an engineering colleague of mine—we work for the same aerospace company—she finds time to train and compete as a raw powerlifter, placing second this March in the 2022 USPA Connecticut state championship in her weight class…and only missing first in a close tiebreaker against her training partner.
I invited her on the show because I think her story is very relatable to those of us who are working professionals with busy lives, maybe a full-time job and a family, who still want to find a way to get “big, strong, jacked, swole, ripped, fit, tone, lean, healthy” whatever term you want to use. Tyla juggles work, family, and the challenges of life using a sustainable approach to training and nutrition, so I wanted to pick her brain on how she makes it all work.
Ep 18: 25 Ways to Improve Sleep (The Missing Ingredient to Nutrition and Recovery)
00:24:00
Today’s topic may not seem exciting, but it could be the critical missing ingredient to your nutrition and recovery, whether everything else is dialed in or not.
I’m talking about sleep: too little sleep, low quality sleep, irregular sleep, and poor sleep habits.
Many people suffer from insomnia or a sleep disorder, and a lack of sleep can lead to terrible consequences like medical errors and car accidents. A lack of sleep can increase hunger, reduce your metabolism, impair memory, affect hormone balance, and even accelerate aging.
Yet there is hope. In a paper published in 2019 by Vitale et al., called Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations, the authors reviewed the effects of sleep deprivation and extension on athletes to see how applying sleep hygiene methods could improve their performance.
In this episode, I am shamelessly borrowing from their list of sleep hygiene recommendations. First, we talk about the tremendous benefits of improving your sleep, even just a little bit. Then, I review the list of 25 ways to improve sleep recommended by the authors, sharing some of my personal anecdotes and strategies along the way.
Timestamps:
00:00 - Intro 01:56 - Benefits of sleep 03:49 - Mindset (changing just one habit) 06:02 - Top 10 ways to improve sleep hygiene 13:41 - 15 more tips and tricks to improve sleep
Ep 19: Integrating Martial Arts for Functional Strength and Lifelong Fitness with Ken Caputo
00:55:28
Today we have another special interview guest!
Ken Caputo is a lifelong athlete who eventually found his way to strength training in his late 30s—something he and I have in common!
From an early age, he competed in swimming, track, cross country, and even pole vaulting and spring board diving at the University of Connecticut, eventually becoming an expert in martial arts.
I invited Ken on today because of his passion for lifting and nutrition, and how they can keep someone healthy physically, mentally, and emotionally, as well as recover from injury.
Ep 20: Hitting Your Fitness and Nutrition Goals While Traveling or Busy
00:24:13
In this episode, we’re talking about what to do with your carefully-honed, consistent, so-far-successful training and nutrition plans when you go on vacation!
Summer’s here, and despite exorbitant gas prices and airfare, we can’t help but get away from it all, even for just a week or even a long weekend. Vacations are the perfect time to shut off those devices, relax with a drink in your hand, and enjoy that well-deserved leisure.
But that raises the question, should I continue my current health and fitness behaviors when I’m off jetting about in faraway lands (or even a road trip to the next state over)? If so, to what extent?
What do I do on vacation?!
TIMESTAMPS
00:00 - Intro 04:13 - Establishing a routine and planning ahead 05:25 - Nutrition while on vacation 09:09 - Tracking macros while on vacation 15:28 - Activity and training while on vacation 19:32 - What I did on my recent vacation
Ep 21: 21 Ways to Measure Progress and Crush Your Fitness Goals
00:41:05
How do you know when you’ve reached your goal?
If you’re trying to lose 20 pounds, do you just instinctively change your eating behaviors and eventually magically arrive at your target weight? If you’re trying to build muscle, do you go to the gym without a program and randomly hit up different weights and machines, rep ranges, rest periods, and muscle groups?
Chances are, when you’re committed to a goal, you come up with a plan and then measure progress along the way. Otherwise, how do you “close the loop” between desire and outcome?
In this episode, 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.
With these tools at your disposal, and strategies to use them that I’ll talk about, you can crush any fitness goal with the certainty that you know how and when to adjust course.
Ep 22: How to FINALLY Achieve (and Keep) Your Fat Loss and Fitness Results
00:39:37
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.
If what you’ve tried before just has NOT worked, maybe it’s time to engage the help of another person.
Someone who can hold you accountable, give you some extrinsic motivation to help you build momentum and develop new, sustainable habits, so you can finally achieve the weight loss, muscle building, and body recomposition goals you desire and MAINTAIN them for the long term.
Yes, I’m talking about working with a coach, especially one who understands nutrition.
We are going to make the distinction between effective and not-so-effective coaching and why you might (or might NOT) actually need a coach for your particular situation.
Ep 23: How to Minimize Fat Gain and Get Lean with Cuts and Bulks
00:33:00
If you could be in a calorie surplus for three-quarters of the year and constantly get leaner, would that appeal to you?
Today’s topic is something that ended my many, repeated unproductive cycles of crash dieting and changed my mindset to one of abundance, performance, improved body composition, a better relationship with food, and sustainable results.
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.
Why do we periodize our nutrition anyway? Why use so-called cut and bulk cycles
Why not just lose a bunch of weight and then maintain? Or gain a bunch of muscle and maintain? Or gain muscle and lose fat at the same time (the holy grail known as body recomposition)?
Because our biology has thrown us a curveball. When you lose weight, you DO lose fat but you ALSO lose some muscle. Conversely, when you gain weight, you do gain muscle but also gain some fat.
Therefore, why don’t we focus intelligently on ONE GOAL AT A TIME and MAXIMIZE our results for that goal?
Ep 24: How to Distribute Protein for More Muscle Mass
00:11:17
This is our first "Science Says" episode, where we break down a single recent article relevant to the fitness (lifting, nutrition, health) industry and strategies you can apply right away based on what the science says.
Today's article is "Evenly distributed protein intake over 3 meals augments resistance exercise–induced muscle hypertrophy in healthy young men" by Yasuda, et al. (2020).
The main question is, 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 25: Lose 30 Pounds (or More) the Right Way and Keep it Off
00:43:38
What if you have significant weight to lose—around 30 pounds or more?
Most people have no problem losing weight . . . in the short term. What usually follows is a rebound, usually because calories or the diet itself were so restrictive that they were impossible to maintain for more than a few months.
In this episode, we discuss a completely different approach. Instead of “weight loss,” we want to achieve FAT LOSS. We want to improve our body composition over time and actually become leaner.
Our topic is how to lose 30 pounds or more the right way…and keep it off.
Not how to lose 30 pounds in 30 days, or how to lose weight now and then…good luck!
Those approaches to dieting are completely myopic. They’re short-term. Just cut calories and lose weight. Then you’ll be lean.
The problem is, every time you lose weight this way, usually without enough protein or resistance training, you lose some muscle and then regain mostly fat. This bodyfat overshooting phenomenon causes your body fat percentage to rise over time, even if your weight stays in the same range, but most likely you gain even more weight each time you rebound.
Does this sound familiar?
Here’s the reality. Losing weight is the “easy” part. The challenge is the 95% of skills, behaviors, and metabolic recovery we need to address BEFORE losing weight.
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.
RELATED LINKS
Join our Facebook community if you'd rather watch the video and to access the nutrition blueprint PDF for this episode
Ep 26: Ageless Running and Fat Loss Strategies for Sustainable Fitness with Louise Valentine
00:46:10
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.
Louise is a Physiologist, best-selling author, avid runner, and military spouse. She was named #1 Health Specialist in the U.S., has worked for the NFL, and published research on how to solve the root cause of health and fitness problems.
She is now CEO of BreakingThroughWellness.com, where she offers one-on-one coaching, courses, and the groundbreaking Badass Breakthrough Academy for women runners and fitness lovers age 35 and beyond.
Just some of the topics discussed in this episode:
Overcoming health diagnoses at any age
The root cause of health and fitness problems
Doing less, not more, for sustainable success
Strategies for sleep, working from home, carbs, and more
Working with our physiology
Pitfalls to avoid when improving health and fitness
Considerations for women over 35 when it comes to health and fitness
Running for sport and for health: myth vs. reality when it comes to fat loss and body composition
RELATED LINKS
BreakingThroughWellness.com - Louise offers 1:1 coaching, courses, and the groundbreaking Badass Breakthrough Academy for women runners and fitness lovers age 35 and beyond
Ep 27: Build Muscle and Perform Better Using Effective Training and Program Design with Eric D'Agati
01:01:01
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 including Mt. Sinai Hospital, New York University Medical, the Navy SEALS, The Mayo Clinic, and multiple major universities. Eric also appeared in the NY Times bestseller “The 4-Hour Body” by Tim Ferriss.
His list of training clients includes an Olympic Gold Medalist, All-Americans, National Champions, World Series Champions, and Pro-Bowl athletes. He also works with many high-level sports teams from high school to professionals.
Eric’s latest projects include “Diamond Revolution Training,” an online training platform for baseball and softball athletes, and the “Principles of Program Design”, an educational workshop series and coaching service for trainers and clinicians on the art and science of designing training programs.
Topics discussed in this episode:
The top priorities someone should focus on to improve their health, fitness, and performance
The difference between a workout and a program
Competence, awareness, and application as success factors for improved health
Assessing your history, current state, and goals when working with a coach, trainer, or starting a new program
Injury, mobility, and recovery
Learning how to develop movement and increase physical capacity
Improving your body composition
Obstacles that stop someone from performing their best
Developing athletic skill, capability, and capacity
Managing volume and recovery
Exercise selection, unilateral movements, and Eric’s favorite lift/exercise
Ep 28: Body Composition for Health and Performance (From Overweight or Skinny Fat to Lean)
00:51:27
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.
Body composition refers to the percentage of muscle versus fat in your body, which determines how “lean” you are. The lower your body fat percentage (or higher your muscle percentage) relative to your weight, the leaner you are.
Someone who weighs 180 pounds at 40% body fat is not as lean as someone who weighs 180 pounds at 25% body fat. This is more about composition than scale weight.
But why is “leanness” important?
Yes, being leaner affects how you look and feel. Even better, improving your body composition goes way beyond aesthetics and has numerous benefits for health, performance, and longevity.
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.
Then I go over three scenarios—skinny fat, somewhat overweight, and very overweight—and discuss strategies for improving body composition with each.
Topics discussed in this episode:
What exactly is body composition?
How body composition gets worse over time (unless you do something about it)
The concept of "body fat overshooting" from repeated dieting
Benefits of improving composition
How to improve body composition
Applying these strategies if you're skinny fat, somewhat overweight, or very overweight
RELATED LINKS
Join our Facebook community if you'd rather watch the video and to access the nutrition blueprint PDF for this episode
Ep 30: Stop Overeating, Binge Eating, and Obsessing Over Food with Dr. Glenn Livingston
00:54:25
Dr. Glenn Livingston is a veteran psychologist and was the long time CEO of a multi-million-dollar consulting firm for Fortune 500 clients in the food industry. You may have seen his (or his company’s) previous work, theories, and research in major media outlets like The New York Times, ABC, or CBS radio, among many others.
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.
Topics discussed in this episode:
Glenn's personal story with overeating and binge eating
Why the modern world is a perfect storm for overeating and binge eating
Practical strategies people can use to stop overeating
Starting with just ONE rule for the most troublesome trigger food or behavior
Why rules and a personal food plan are liberating, not restrictive
Why generalizations like "just eat everything in moderation" are not helpful
Why we should strive for perfectionism (with a caveat)
How someone trying to GAIN weight would use this approach
The difference between HUNGER and CRAVINGS
Challenging clients and situations that required a more intense approach
Dealing with overeating on the weekends!
The one thing Dr. Livingston wished he learned earlier in life
The one question Glenn wished I'd asked...and his answer
Where to get a copy of his free book, "Never Binge Again"
Ep 29: Science Says - Diet (Calorie Deficit) vs. Exercise (Cardio) for Fat Loss
00:14:30
This is another "Science Says" episode, where we break down a single recent article relevant to the fitness (lifting, nutrition, health) industry and strategies you can apply right away based on what the science says.
Today's article is "Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. A randomized, controlled trial." by Ross, et al. (2000).
The main question is, 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 31: Hormones and Weight Loss During Perimenopause with Karen Martel
00:49:51
I am extremely excited for today’s guest, Karen Martel, not only because of her work in women’s fat loss and hormones but her genuine passion for helping others, which comes through on her podcast and in my personal interactions with her.
Karen Martel is 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.
After struggling with her own health issues, Karen was determined to bring her knowledge to others with a bold new approach to women’s hormone health and weight management. Karen’s passion lies in helping women balance and optimize their hormones in peri- and post-menopause and breakthrough weight loss resistance.
Topics discussed in this episode:
Hormonal weight loss resistance
Hormone imbalances that cause weight gain
Sugar cravings from hormone imbalances
What happens to hormones during perimenopause
Gaining weight during peri or post-menopause
Foods or nutritional strategy to consider before therapy/supplements/medical advice
How perimenopause affects muscle growth
Safety of bioidentical hormones
When to start using bioidentical hormones
Effect of estrogen on weight gain
Seed cycling (viable strategy for estrogen dominance?)
Determine whether we are processing hormones properly
RELATED LINKS
Take the Hormone Quiz and find out which hormones could be stopping you from losing weight at this link
Ep 32: Fix Your Nutrition for a Healthy, Balanced Lifestyle with Tyla Serro
00:57:09
Tyla Serro joined us live in the Wits & Weights Facebook Group to share her journey. She 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 Serro 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 Configuration Manager in the Aerospace Industry.
Tyla recently acquired the title of Connecticut State Referee for the United States Powerlifting Association and will be judging an upcoming powerlifting meet in November. She’s passionate about raising awareness of Primary Lymphedema, a rare disease that her son was born with.
When she's not doing all of these things, she enjoys the outdoors with her family and truly believes that an active lifestyle is one of the many hacks to living your best life.
Topics discussed in this episode:
Tyla's background with lifting and nutrition
Her fitness and nutrition goals over the last year
Experience with dieting
The process we went through for her fat loss phase
Who and why someone should track macros
Tyla's proudest moment on this journey
Education and awareness that comes from working with a coach
Planning ahead and enjoying social events and dining out
Tyla's increased confidence in her ability to sustain results
The importance of strength training
Her thoughts about the upcoming muscle-building phase
Where someone should start when it comes to health and fitness
Protectors of Animals, a non-profit, primarily volunteer, no-kill organization whose mission is to increase the quality of life of all dogs and cats in the communities they serve.
Ep 33: Sustainable Weight Loss, Emotional Awareness, and the Dieting Mindset with Paul Salter
00:47:26
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.
He’s a twice published Author, host of The 5% Way Podcast (make sure to subscribe), and Founder and Head Coach of The 5% Community.
Topics discussed in this episode:
Sustainable weight loss and why it's difficult for most people
The role of self-talk in achieving sustainable weight loss
The role of emotional intelligence in sustainable weight loss
Self-talk / identity / transformational model of change
Prioritizing self-love
Where to begin with "deep work"
An example of a "destructive and self-sabotaging pattern"
Cultivating more intentionality to transform your relationship with food
Your thoughts on willpower and discipline
Your thoughts on "good vs. bad" foods
The value of the pre-diet maintenance phase
Weight loss as a goal vs. body composition (adding muscle)
Ep 34: Speed Up Fat Loss (and Live Longer) without Excessive Dieting or Cardio
00:42:43
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!
Whether you already “get your steps” or you sit around most of the day behind a desk, we are going to dissect the many benefits of walking, from its ability to burn way more calories than you think, increase your metabolism, improve your overall function in life, preferentially burn fat to improve body composition, reduce mortality, and improve associated markers like blood pressure, resting heart rate, cholesterol, depression, and VO2 max.
Walking is perhaps the most underrated but effective forms of exercise we can incorporate.
Finally, as always on this show, we will discuss easy, actionable strategies for walking effectively that you can start using right away!
RELATED LINKS
Join our Facebook community if you'd rather watch the video and to access the nutrition blueprint PDF for this episode
Ep 35: Learn to Enjoy Your Training for Optimal Health and Consistent Results with Paul Hanton
00:36:57
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.
He is also the podcast host of the Healthy Fit Life podcast, which is focused on educating listeners on how they can improve their health through quick and easy tips to implement in their life.
As a Certified Strength and Conditioning Coach, Paul has helped numerous busy men lose weight and improve their health. Paul was also diagnosed with Crohn’s disease in 2014 but has not let that stop him from his fitness goals or enjoying life.
Topics discussed in this episode:
Paul’s background as a coach/trainer and what inspired him to get into fitness
Why people might not enjoy their training
Why people slog through workouts if they don’t enjoy them
The importance of doing some sort of activity for optimal health
What people can do if they don’t enjoy their current training
Alternatives to strength training and ranking those activities
Whether training is required for a specific goal (even if you don’t like it)
Ep 36: Demystifying Lifting, Cardio, Nutrition, and Fat Loss
01:11:27
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.
Topics discussed in this episode:
What is the best way to train?
What is the best cardio for weight loss?
How long should our workouts ideally be?
What does the science tell us about step counting when it comes to weight loss?
What cardio is most stressful?
How many times a week should we be lifting?
How can we take it to the next level and should we?
What is the ideal timing of days off and on from workouts?
What are compounded movements and why do we want to do them?
How often should we be adding more weight to our barbells and dumbbells?
How often should we wait between sets?
How many carbs, calories and protein should we be eating to build muscle yet lose weight?
How to calculate your protein needs.
What is the anchor macronutrient?
What are the ideal set and reps?
What are the signs that you are not lifting heavy enough?
How long does it take to see results?
Can we lose weight without calorie restricting and just lifting?
We discuss strength, lifelong health, training for events, avoiding overtraining, and lots more.
Josh Isely is a 42-year-old mechanical engineer who loves hunting the backcountry and mountains but who also rides a desk every day.
He was an athlete in high school and as happens to many people, relied on his natural abilities for too long and, in his own words, “let himself go a bit.” Josh was inconsistent with training and developed a bad relationship with food.
He spent the last several years training on and off for hunts and finally got it dialed in this year in preparation for a mountain goat hunt!
Josh still struggles with food and binging but is getting better all the time; his program worked well as he was able to climb much better than he could last year. He is now moving into recovery mode and beginning to prepare for New Zealand in the spring.
Topics discussed in this episode:
Josh’s background and how he finds time to go hunting
Why motivation is not enough (and what we should do instead)
How we avoid overtraining (especially as we age)
How to minimize the impact on aging/ailing joints
Dealing with setbacks (injuries/anxiety/depression) and how to overcome those
Managing the dichotomy of strength vs. endurance
Balancing training for longevity with specific events
What recovery looks like (and training periodization) in preparation for his event in New Zealand
Strategies to overcome the urge to binge on processed food
Dealing with the influences of your support structure when they don't “get” your nutrition/training
Ep 38: Body Fat Overshooting, Body Composition, and Avoiding Weight Loss Mistakes
00:39:37
This episode from my appearance on Paul Hanton’s podcast, The Healthy Fit Life, for the episode “Avoiding Common Issues with Sustainable Fat Loss.”
Paul 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.
If you feel like you’ve put in effort to improve your health and fitness but aren’t getting results, I’d like to invite you to apply for my one-on-one coaching program to get the body you desire, lose fat, build muscle, and make real progress.
We’ll work together to examine everything you’re doing and NOT doing to figure out what’s missing so you can look better, perform better, and feel better. Just go to witsandweights.com/coaching to learn about my program and apply today or click the link in the show notes.
Thanks for listening and enjoy our conversation about body composition!
Topics discussed in this episode:
What is body composition?
What is body fat overshooting?
The difference between weight loss and fat loss
What happens to your body when losing weight
Mistakes people make when trying to lose weight
Strategies for a more sustainable approach to weight loss
Ep 39: Pain-Free Training and Flexible Dieting Principles with Matthew Spiewak
00:55:25
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.
Matthew is an ACSM-certified Personal Trainer in the Chicagoland area with a degree in Kinesiology.
He loves helping people feel and look better and transform their health through his hands-on work in the gym as a trainer, so Matthew has both the educational and practical experience to help you succeed.
Matthew also hosts a 30-minute Instagram live every Tuesday at 5pm Central time in the U.S. and brings on new guests every week.
Topics discussed in this episode:
How and why Matthew got into fitness
Flexible dieting and who benefits from it
Whether anyone should NOT use flexible dieting
Whether people should squat and deadlift, benefits, how to incorporate in training
The best rep ranges for strength, hypertrophy, and physique
Bench press form (and getting the entire body involved)
How to avoid low back pain
How to deal with an injury
Why programming is so important to get better results
Ep 40: Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)
00:48:14
Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help you get there.
You will learn everything you need to know about fat loss so you can lose the weight and keep it off sustainably, efficiently, and in a way that actually improves how you look and feel for the long term.
This is NOT a “rapid weight loss” prescription. This is a “fat loss for life” approach that I use with clients that you can use on your own with a little bit of knowledge, practice, and accountability.
Also, I'm starting my own 12-week fat loss phase the week this episode goes live and will be adhering to these principles, so if you want to follow along and see updates of my journey, make sure to join our free Wits & Weights Facebook community. I also made a Fat Loss for Life Guide I can send you after joining the group.
Just check out the links below to join our free community or apply for one-on-one coaching. Enjoy the episode!
You'll learn all about:
The 3 principles that make fat loss possible, easier, and maintainable
The most important behavior to maintain muscle during fat loss
Which macro is the "body composition" macro and how much you need
What data to collect to maximize your results and consistency
What to do before you actually start a calorie deficit
How fast you can and should lose weight
The most important consideration when selecting foods during a fat loss phase
The easiest way to boost your metabolism during fat loss
What you're doing TOO MUCH of, and what to do instead
The simplest way to reduce overall stress and also belly fat!
Ep 41: Building Fitness Habits for Self-Mastery and Productivity with Monica Ricci
00:46:40
Today we are digging into shifting your mindset to achieve self-mastery and live your best life through things like identity, habits, productivity, and of course as always on this show, how those tie back to your fitness and health.
My guest is Monica Ricci. Monica has been facilitating positive change for over 20 years. She founded Catalyst Organizing, LLC in 1998, working with individuals, business owners, and business teams to help clarify priorities, achieve goals, create organization, and improve productivity.
In the world of productivity, Monica has been an author, blogger, speaker, radio host, and frequent TV guest on many local morning shows as well as Fox & Friends, CNN.com, and HGTV.
Today, she uses her experience and talents to facilitate positive change and transformation through coaching, speaking, and social media.
Monica lives a nomadic life, coaching via Zoom while traveling the country. When she isn’t moving to a new city, she enjoys strength training, cycling, baseball, rock and roll, and high-quality butter.
You'll learn all about:
Monica's personal story and how you got interested in coaching
Why "Day Thirteen" was pivotal
How someone develops a skill or habit over time to create positive outcomes (the Law of Accumulation)
The science of habit building and making progress
Micro-stepping to create new habits
The Exercise Myth and the right approach for someone trying to lose fat
How identity drives behaviors
The courage to be an outlier
What self-mastery looks like
The identity-to-behavior transformation
How you help people create significant shifts in mindset
Ep 42: Balancing Entrepreneurship and Fitness for Massive Success with Lauren Tickner
00:45:02
Prepare yourself for some deep insights about entrepreneurship, leadership, online coaching, the fitness business, mindset, and more from today’s special guest.
I am extremely excited to be joined by the amazing Lauren Tickner.
Lauren is ranked as Forbes Magazine’s #1 business coach for 2021…and a Forbes Top 10 Entrepreneur in 2020.
Lauren now works with her team at Impact School to help their clients implement systems and gain freedom in their businesses.
You'll learn all about:
Lauren's story from content creator to online fitness coach to high-impact business coach
Core principles for finding success with online programs
How her fitness journey has impacted her business mentality/strategy
How fitness and business are similar
The value of systems and how to amplify them for business or life
If someone loves fitness but dreads the idea of running a business
The importance (or not) of having a niche market / unique approach / ideal client
How someone who has a full-time job, feels overwhelmed, and wants to cut through the distractions becomes an entrepreneur
What distinguishes an average leader from a successful / high-impact / inspiring leader
The big mistakes people make that hold them back from success in their online business
How a solo practitioner starts to build their team
The value of resilience and how we embody that in practice
How people seeking out coaching find someone authentic who they can trust
Ep 43: How to Be More Consistent with Fat Loss, Endurance, or Longevity Goals
01:09:46
Today is a first for the show because we are doing a coaches roundtable with 5 amazing people in my inner circle—whom I would consider friends at this point—who are making an impact on peoples’ lives—both active and aspiring nutrition coaches and personal trainers.
These incredible women and men each have a unique perspective on health and fitness and agreed to come together despite being in different timezones all around the world, to share their experience and expertise to help you thrive and achieve physical self-mastery.
After all, that is the mission of this podcast and why I’m constantly looking to bring on experts who share that mission, even if we use different paths to get there.
We will be covering nutrition and training, women’s health, navigating social situations, tracking your food, endurance sports and ultra-running, how to be more consistent, and longevity, just to name a few.
You'll learn all about:
Managing stress and "getting out of your head" to achieve your goals
How to navigate social situations and still enjoy your lifestyle
Setting up your environment and support structure for success
Why tracking your food can be helpful
Ultra-running training and fueling your endurance training and events
Celebrate the small wins and focus on consistency more than intensity or volume
How to "peacefully" achieve and sustain your fitness goals
Healthy from a longevity perspective: unique health hacks
Ep 44: Menopause Does NOT Mean Weight Gain with Alison Bladh
00:47:33
I was honored to speak with Alison Bladh about women’s health, particularly during menopause, to help demystify the associated affects on weight, brain and heart health, sleep, stress, and other symptoms to empower women to take control of their health.
Alison Bladh is a registered nutritional therapist and beauty therapist living in the wilds of Sweden after falling for the charms of a Viking man!
Alison worked in the health and wellness industry for over 30 years specializing in menopausal women’s health and currently runs an online clinic helping women worldwide manage the negative symptoms of menopause.
Her mission is to support her clients with individualized changes to diet, health, mindset and lifestyle so they can harness their hormones and get their confidence and sparkle back.
Alison supports busy, midlife women who are stressed, depressed, gained weight, and have lost their confidence…because all women, no matter what age, deserve to reclaim their health and feel great. Every woman has the right to feel and look amazing in midlife!
You'll learn all about:
The spark that inspired Alison to help women get their sparkle back (her mission to help women during midlife/menopause)
Menopause and its importance (especially regarding hormone reproduction)
Why there is a stigma attached to menopause
Why weight gain occurs during midlife/menopause and what can be done about it
How someone can modify their lifestyle to manage the symptoms
How to sleep better and manage stress
How to improve bone health
How to improve hair and skin
The importance of blood sugar and how to regulate
How to improve brain and heart health
The story of a client who got her "sparkle" back (the steps/process)
How all women can embrace menopause positively for a long, happy, healthy life
Ep 45: Q&A - Strength for Women Over 40, Gym Safety, 3 vs. 4 Day Splits, Workout Nutrition
00:32:02
This is the first Q&A episode ever for Wits & Weights!
I'm covering four training-related questions from followers of our Facebook group (Wits & Weights) and plan to do more episodes like this to answer your questions there and on Instagram (follow me at @witsandweights), with a shoutout to you (if you want)!
And if you like this Q&A type of episode, let me know and I'll do more of them to release on Fridays between my other episodes. Just email me (philip@witsandweights.com) or direct message me on Instagram.
Questions:
What would a solid strength training protocol for women over 40 look like?
Another woman over 40 here. I have been lifting with progressive overload for a year and I have not been able to progress as much as I would like. It’s not that I don’t want to go heavier; I just don’t feel safe in doing one rep, let alone 4-6. What are my options?
Does research show a difference between a 3-day full-body strength training schedule vs. breaking it up into a 4- or 5-day split such as Push/Core, Pull/Calves, Legs/Core, Full Body?
What are your recommended pre- and post-workout nutrition strategies?
Episode resources:
Join our Facebook community (FREE) to watch future episodes LIVE (days or weeks before they come out on the podcast)
Ep 46: Olympic Lifting and Programming for Optimal Health with Yosh Stoklosa
00:49:06
On today’s episode I am joined by Yosh Stoklosa, whom I’ve known for many years through our association with Romeo Athletics (in Enfield and Avon, Connecticut), him as a coach and trainer and myself as a long-time member.
We talked about coaching, the fitness industry, optimal health, and training, including programming and Olympic lifting.
Yosh is a Certified Sports Performance Coach and Personal Trainer at Romeo Athletics in Connecticut. Through his professional career as a Behavioral Counselor and Group Fitness Coach, Yosh learned about the importance of mental health and wellness, and now serves as a guide and mentor to others on their own fitness journey.
You'll learn all about:
Yosh's background in fitness, coaching, and mental health
His approach to training, programming, and coaching others
Lessons as a Behavioral Counselor that apply to fitness / personal training
What optimal health looks like
The current state of the fitness industry
Who benefits the most from hiring a coach (is it everyone?)
Advice for someone who wants to go it alone to get started, be consistent, and find success in their training
Top 3 priorities/tips regarding training
How someone finds purpose (to stick with the plan / optimize their health)
Olympic lifting (why someone would learn, benefits, why you enjoy competing)
Ep 47: Finding Your TRUE Purpose in Fitness and Life with Carl Berryman
01:05:25
This one is for all the men listening to the show. I am joined by my man Carl Berryman for a conversation about being a man, from fitness to communication to expressing your feelings and everything in between.
You MUST check out Carl's podcast, Inspired by Impact, where he delves into all areas of your life to apply the strategies you learn in the gym OUTSIDE the gym to be a better man.
Carl is a Personal Trainer turned Men’s Movement Advocate. He is a man who had his world crumble around him, was able to put back the pieces, and simply wants to share his strategies for success so that other men don’t have to suffer the same fate he did.
You'll learn all about:
Carl's background from personal trainer to Men's Movement Advocate
The concept of the Mental Muscle-Up
Why men make up 80% of suicides
Why women initiate 70% of divorces
What's wrong with the fitness industry
Why men don't know how to communicate with their partners
Why men can't express their feelings
What emotional intelligence means for a man
Getting into the best shape of your life
The importance of accountability for self and loved ones; shouldering suffering
Ep 48: Disabilities are No Obstacle to Fitness and Health with Kevin McShan
00:31:36
A few months ago, I joined Kevin McShan on his incredible and prolific podcast, Let’s Have This Conversation, and he’s returning the favor today to talk about how to thrive while living with a disability.
Kevin McShan is a graduate of St. Clair College’s Journalism, Print and New Media Program. Kevin has an extensive history of promoting employment equality for individuals with disabilities most recently, as the Job Developer and Enhanced Employer Support Facilitator with the YMCA of Windsor-Essex County. He also continues the effort of promoting inclusion for people with disabilities through his motivational speaking efforts.
Through Kevin’s experience in sports, journalism, podcasting, and advocating for those with disabilities, he brings an exciting blend of education, experience, and entertainment to the motivational speaking industry.
You'll learn all about:
Kevin's story and how he brings seemingly unlimited energy to the world
Advice for someone facing adversity to overcome any obstacle
How business leaders and individuals can foster a culture of inclusion and diversity
How to achieve equity and equality for individuals with disabilities in the workplace
How to thrive while living with a disability
How to stay physically active while living with a disability
Why fitness is so important
Unique nutritional considerations to complement fitness and lifestyle
Kevin's advice for someone living with a disability on how to get started with fitness
What he has learned from producing so many podcast episodes and talking with so many people
I want to build my glutes. How many times a week should I train them? Is once a week too little?
How would you train and coach someone differently who struggles with insulin resistance?
What do you think about carb cycling? Is it beneficial to load up on carbs and calories and reduce fat on the workout days (mostly before and after the heavy lifting session), and reduce carbs and calories a lot and increase fat on the non-lifting days, assuming you maintain protein and your weekly calorie deficit? I am aiming for body recomposition. Will I feel increased performance during workout and avoid metabolic adaptations?
Are refeeding days okay when you are in a fat loss phase? Like one day a week when you intentionally eat at maintenance as opposed to a deficit?
I have a client who has gastrointestinal issues from having her gallbladder removed and heard that fat intake shouldn’t be higher than 30%. The question is, how do I stay within that 30% if her body needs fat to produce hormones? She is suffering from poor digestion, falling asleep periodically and can’t sleep a full night. So I know there is a hormonal imbalance.
Ep 50: Become UNSTOPPABLE in Health and Fitness with Scott Friedman
00:48:03
In today's episode you'll learn about how to be more consistent and build momentum in your health and fitness journey through mindset and discipline with my guest, Scott Friedman.
Scott is a nationally accredited Personal Trainer, Fitness Nutrition Coach, and Behavior Change Specialist who has been in the fitness industry for years.
He has worked with hundreds of clients and specializes in mentoring them on how to build long-term, sustainable habits using his key principles of mindset, motion, and momentum.
Scott is a unique and engaging speaker, coach, and host of the Power of Progress podcast (make sure to subscribe!). He prides himself on understanding the needs of those who wish to change their lives.
Through storytelling, personal experience, and a refreshingly honest take on the fitness and nutrition industry, Scott empowers and inspires his audiences and clients to take congruent action to achieve their goals. His authentic “grip it and rip it” style resonates with people and motivates them to take practical steps that improve their lives.
You'll learn all about:
What inspired Scott to enter the fitness industry and his "grip it and rip it" style
Goals vs. process-oriented objectives and lifestyle changes
Motivation vs. discipline
Small, consistent steps vs. changing everything at once
Perception and mindset for achieving results and how to shift one's mindset
Why positive thoughts don't work unless you feel it
Why having specific goals is crucial for success
How to understand the needs of those who wish to change their lives
Storytelling and public speaking to empower and inspire audiences
Ep 51: Even an Earthquake Didn't Stop This Wife and Mother from Training
00:54:32
Today I’m joined by my client Heather Clinger, a wife and mother of 5 currently homeschooling her children in Turkey. She is passionate about teaching and creating music and is enjoying learning how to lift heavy things.
I met Heather 4 months ago when she reached out for one-on-one nutrition coaching to improve her body composition, get stronger, and build muscle. Most importantly, she wanted to FEEL her best and set an example for her kids of achieving results through hard work and committing to a sustainable process. Despite constant upheaval for her and her family during the recent earthquakes in Turkey, Heather found the mental resilience, commitment, and strength to continue her training and maintain her fitness routine to cope.
Through us working together, Heather has been mastering strength training, nutrition, and mindset, both through a muscle-building phase and now a fat loss phase. But the change in her strength and body composition are just a small part of what she’s learned and the practices she’s developed that give her a resilient, positive, and sustainable outlook on life.
We talk about her experience during the earthquakes, our nutrition coaching journey together, and specific lessons and strategies YOU can use to stay focused on getting results.
You'll learn all about:
What she struggled with before working with a coach
Why she reached out for one-on-one coaching
What surprised her when she started working with a coach
Her strength training routine and what she learned from training
What happened on February 6, 2023
How the earthquake affected her training routine
Why Heather didn't take a break from training despite everything going on
How working with a coach was beneficial during this crazy time
Living the best version of you; aspiration and hard work
How Heather's habits and mindset around food have changed
Unexpected benefits or changes in other areas of her life
Advice for someone who is hesitant about hiring a nutrition coach
Ep 52: How to Control Emotional Eating and Exercise Consistently with Ashley Carlotta
00:48:14
Today we discuss emotional eating and healthy habits, the difference between physical hunger and emotional eating, why we eat emotionally, and how to address this for consistent habits and results. We also explore strategies for planning ahead and staying accountable, why it's hard to go it alone when trying to live a healthy lifestyle, managing food choices during a gaining phase, and the importance of non-food behaviors like hydration, activity, and self-care for success.
My guest is Ashley Carlotta, a Certified Accountability Health Coach. Ashley has helped hundreds of clients accountable to eat well and exercise consistently while living in moderation and practicing mindfulness.
She is the founder of Better Health by Accountability, where she coaches men and women all over the world. Ashley believes that daily accountability support is key to reaching your health and wellness goals. Ashley’s coaching provides daily communication, check-ins, guidance, and continuous reminders, and her clients find success with her direct, no excuses, fun-loving style.
You'll learn all about:
Ashley's story and why she became a coach
The difference between physical hunger and emotional eating
Why we eat emotionally
How to "fix" emotional eating or take control for consistent habits and results
How to plan ahead for dining out, travel, and other opportunities to eat emotionally
How to cultivate accountability and planning ahead (and why we don't already do this)
Why it's hard to go it alone when trying to live a healthy lifestyle
Managing food choices when in a gaining (muscle building) phase
The importance of non-food behaviors (hydration, activity, self-care) for success
In today’s special solo episode, we uncover 5 of the most common mistakes people make during their fat loss journey.
As someone who is 8 weeks into my own 12-week fat loss phase, I can empathize with these challenges and offer guidance on what to avoid and how to successfully navigate your next fat loss phase!.
Drawing from my daily experiences with clients who have also faced these common struggles, I share practical advice to help you overcome them and make the most of your health and fitness journey.
Ep 54: What You REALLY Need to Transform Your Body (and Life) with Kevin Palmieri
00:44:29
What is the meaning of self-improvement and how does it apply to health and fitness? What do you need to achieve your goals? We explore whether struggle is necessary for progress and success, and what role confidence plays in our fitness journey. How do you find your purpose? What is the importance of self-love, emotion, and vulnerability in self-improvement? We also dive into the significance of emotional intelligence and self-awareness in self-improvement and whether fear can be a positive tool.
My guest today is Kevin Palmieri, the founder and co-host of the Next Level University podcast and Podcast Growth University.
Early in his life, Kevin found “success”, but after a brush with suicide he realized he wasn’t living a life he truly wanted. He became passionate about self-improvement and decided to make it his purpose in life to impact as many people as possible by becoming a role model podcaster and speaker.
His podcast is now one of the top 100 with over 1000 episodes and listened in over 125 countries, and he’s taken his life to the next level and achieved both personal and professional success.
You’ll learn all about:
Kevin’s journey from early success to rock bottom to his “no-BS approach to holistic self-improvement”
Defining self-improvement and its application to health and fitness
The importance of consistency in self-improvement
Is struggle necessary for progress and success?
What is confidence and how can someone become more confident in their fitness journey?
How to find your purpose (your “why”)
The role of self-love, emotion, and vulnerability in self-improvement
The importance of emotional intelligence and self-awareness in self-improvement
Kevin’s biggest fear
Episode resources:
Find the Next Level University podcast, coaching, speaking, and group coaching at Kevin's website - nextleveluniverse.com
Ep 55: The “Best” Diet for Weight Loss and Finding Food Freedom with Kate Bay Jaramillo
00:56:51
Today we dive into some hot nutrition topics. What is the “best” diet for weight/fat loss and how can women over 40 prioritize and optimize their health? Should you consider intermittent fasting (time-restricted feeding), especially for women? How can you unleashing the power of your mind to create results?
We touch on disordered eating habits and body image concerns, and what to do if someone is resistant to change or has difficulty following their nutrition plan. Finally, we discuss the online nutrition coaching business, establishing a unique niche, and the best way to measure the success of your nutrition coaching to keep improving.
My guest is Kate Bay Jaramillo, a business coach of mine who has helped me serve clients and listeners better than I could ever have imagined and has impacted many other coaches and clients during her career.
Kate is a Master Fitness Instructor, Nutrition Business Coach, and cookbook author. She is the Founder of Ketogenic Living 101, and the Co-Owner and Director of Client Success at Beyond Macros. If you’re a nutrition coach, check out their Facebook group, called Online Nutrition Coach Community #ONCC, where you can meet Kate firsthand and see all of the great work she’s doing.
Most importantly, Kate is a loving wife and mother of four amazing children. In her spare time, Kate enjoys traveling, cooking, and coaching elementary cheerleading.
Today you’ll learn all about:
How Kate got into the fitness, nutrition, and business coaching space
The “best” diet for weight loss
How women over 40 can prioritize and optimize their health
Intermittent fasting (time-restricted feeding), especially for women
Why nutrition and fitness (whole-body wellness) are essential
Unleashing the power of our minds to create results
How to balance the need for individualized plans with science
Disordered eating habits and body image concerns
Clients who are resistant to change or have difficulty following their nutrition plan
Differentiating from other online nutrition coaches with a unique niche
Measuring success of your business to keep improving
Ep 56: How to Get STRONGER Than Your Boyfriend with Katie Kollath & Heather Hamilton
00:58:36
In this episode, Katie Kollath and Heather Hamilton of Barpath Fitness reveal the importance of performing lifts in full range-of-motion, the impact of strength training on productivity and confidence, and their coaching experience. They cut through toxic misinformation in the fitness industry, discuss their overall philosophy on nutrition coaching, and explain how the Stronger Than Your Boyfriend podcast has made Katie and Heather better coaches.
Barpath Fitness is an LGBTQ+ and Women Owned online remote coaching business where Katie and Heather help people get stronger, reduce pain, and look and feel better without shortcuts, gimmicks, or quick fixes. They have been trainers for over 15 years and offer personalized remote fitness and nutrition coaching.
They also host the Stronger Than Your Boyfriend podcast, where they dive into important and often controversial topics in their trademark style to help you sift through toxic misinformation in the fitness industry.
Katie and Heather specialize in helping people get out of a restrictive mindset so they can build muscle, move better, and feel more confident. They don’t advocate for endless cardio or restrictive diets, but instead, quality movement, efficient training methods, and slow habit changes over time to improve quality of life.
You’ll learn all about:
Katie and Heather’s fitness journeys and building a remote coaching business
Origins of Barpath Fitness and its unique brand
Heather’s powerlifting experiences and its influence on the brand
Identifying target clients and refining the coaching approach
The relationship between mobility and performance
Importance of performing lifts in full range-of-motion
Skill-based training and resistance training as a skill
The impact of strength training on productivity and confidence
The coaching experience and client journey with Barpath Fitness
Debunking fitness industry BS and toxic misinformation
The Stronger Than Your Boyfriend podcast’s impact on coaching
Ep 57: What's LOVE Got to Do with Physical and Mental Excellence with Terry Tucker
00:36:24
Today's episode features my conversation with author and motivational speaker Terry Tucker. We talk about his life's purpose and his 10-year battle with a rare form of cancer that resulted in the amputation of his foot (2018) and then his leg (2020). We also discuss at length his phenomenal book "Sustainable Excellence." He shares his favorite principles from his book and reveals which one he believes to be the most important among the ten. Overall, it is a must-listen, powerful interview with a leading authority on the subjects of motivation, mindset, and personal growth, and one that you should not miss!
Terry Tucker is a motivational speaker, author, and international podcast guest on the topics of motivation, mindset, and self-development.
He has a business administration degree from The Citadel (where he played NCAA Division I college basketball) and a master’s degree from Boston University. In his professional career, Terry has been a marketing executive, a hospital administrator, a SWAT Team Hostage Negotiator, a high school basketball coach, and a business owner.
Terry is the author of the book, Sustainable Excellence, Ten Principles To Leading Your Uncommon and Extraordinary Life, and the developer of the Sustainable Excellence Membership.
__________ 👩💻 Schedule your FREE 30-minute Nutrition Momentum Call with Philip here. __________
Today you’ll learn all about:
[3:03] What Terry learned in his battle with cancer [6:31] Terry's 4 truths [9:30] Why you should be careful how you talk to yourself [11:55] The meaning of the saying "Mental is to physical, as 4 is to 1." [13:15] What it is like being a SWAT hostage negotiator [18:06] How to deal with setbacks [23:00] What Terry's book called 'Sustainable Excellence' is all about [25:40] Terry's favorite chapter in his book [27:43] The importance of love in everything we do [29:46] How everything starts with controlling your mind [34:30] Going out there to find your reason or purpose in life
Grab a copy of Terry's book "Sustainable Excellence, Ten Principles to Leading Your Uncommon and Extraordinary Life" here: https://www.amazon.com/dp/B08GLGVTVS
Ep 58: Using High Energy Flux to Eat More, Burn More Fat, and Build More Muscle with Brandon DaCruz
01:00:31
This episode is jam-packed with knowledge about energy flux and the high energy flux lifestyle. It comes from no less than Brandon DaCruz, one of the brightest minds in the industry. I start off by asking Brandon about his background and what led him to fitness and coaching. Brandon shares that he started being active in weight-restricted sports at 10-11 years old, during which he was exposed to low energy availability and developed micronutrient deficiency. Brandon then proceeds to tell us about the similarities between his athletic profile and that of the general population. Then, we dive into energy flux and its benefits, such as how you can eat more, burn more fat and build more muscle. Most importantly, we talk about how jumping in aggressively is not the key, but strategically easing yourself into a high energy flux lifestyle is the way to go.
Brandon DaCruz is an online nutrition and physique coach, educator, internationally published fitness model, and National Level NPC competitor. He has been featured in publications like Men’s Fitness Magazine, Muscular Development, Bodybuilding.com, and the Alan Aragon Research Review, where he’s been a contributing author. He uses an evidence-based approach to help his clients achieve their goals sustainably.
___________ 👩💻 Schedule your FREE 30-minute Nutrition Momentum Call with Philip here. ___________
Today you’ll learn all about:
[2:22] Brandon's background and personal journey [7:28] Parallels between the his athletic experience and the general population [12:20] Why Brandon can relate with many people [15:43] What is energy flux? [22:29] Benefits of the high energy flux lifestyle [34:58] The process of switching to the high flux lifestyle [44:43] Body recomposition with the high energy flux lifestyle [50:33] High flux state without the additional physical activity [57:30] Where to find Brandon and learn more about energy flux
Tracking your food may sound daunting or obsessive, but doing so will help you develop freedom and flexibility in your relationship with food.
In this episode, I share a framework to help you understand why you should track your food and the practical steps you can take to start doing so right away. You can choose whatever food-tracking app you want that will help you track the priorities included in the framework.
Tune in and learn more about the specifics you need to track and how it can help you improve your eating habits, health, and well-being.
___________ 👩💻 Schedule your FREE 30-minute Nutrition Momentum Call with Philip here. ___________
Today you’ll learn all about:
[1:48] A top-down framework on why you should track your food [3:38] Documenting your food, how you feel, and your sleep [6:57] Energy level of your food in terms of calories [11:00] Tracking your macronutrients [13:05] Tracking carbs and your energy [15:55] Stephanie shares her experience with her one-on-one nutrition coaching with Philip [17:49] Sub-macros: Breakdown of your macros [22:10] Protein sources and amino acids [23:42] Micronutrients: vitamins and minerals [26:03] Getting bloodwork or vitamin/mineral screening to know if you have any deficiency [27:10] Recap of the 5 food tracking priorities Episode resources:
Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy Baker
01:19:46
Today we’re examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages and experience levels, whether your goal is to improve strength, performance, or body composition, or just have fun but effective workouts. We also talk about Andy’s career as a coach, training principles and methods, and what he’s been up to lately.
If you don’t already know him, Andy Baker is a highly sought-after strength coach, personal trainer, competitive raw and drug-free powerlifter, and co-author of two best-selling books on strength training.
Andy’s books and programming changed my life when I finally figured things out and got my act together back in 2020 and did my first novice linear progression with Starting Strength. I’ve since run several of his programs, my favorite being The KSC Method for Power-Building, and I’ve been a group client of his Baker Barbell Club since 2021.
_________ 👩💻 Schedue your FREE 30-minute Nutrition Momentum Call with Philip here. ________
Today you’ll learn all about:
[3:20] Why Andy specializes in barbell workouts [9:49] Andy's friendship and collaboration with Mark Rippetoe [13:54] Rewriting "Practical Programming" and which areas Andy covered [18:17] His approach to programming [22:04] Programming differences and mistakes of beginner to advanced lifters [25:39] When NOT to follow the Starting Strength novice linear progression [27:32] Benefits of strength training for older adults [28:59] What you need to be a great coach [34:20] Tendon and ligament health for older lifters [43:08] Listening to your intuition when following a program [48:25] Andy’s favorite training programs [56:40] Andy’s current projects and what he’s working to improve [57:56] How Andy’s beliefs or opinions have changed over the years, and new methods and trends in strength training [1:08:50] Being consistent with eating better and making better food choices, and doing cardio [1:14:09] What helped make Andy the kind of coach he is today [1:18:33] How to find Andy
Ep 61: How to Periodize Your Training for Peak Performance with Steven Benedict
00:53:53
Today’s guest has encountered every reason to NOT race. From abandonment to abuse, family deceptions, and other distressing events, Steven Benedict faced it all and managed to rise. It's amazing that despite everything he went through, he was able to focus and excel at his sport.
Steven starts off by sharing his backstory. He then discusses periodization, productional force strength, avoiding fatigue, programming deloads, and more. He shares how he programs and individualizes his workouts and his recommendations on how others can program theirs. Steven also talks about nutrition for athletes and non-athletes.
Steven’s rules for running the race translate to almost every industry, person, and circumstance—and his story is a reminder to all who hear it that so long as you still have breath in your lungs, your race can still be won.
Tune in and get a behind-the-scenes look at how a professional track and field athlete and Olympic Qualifier’s workout is periodized for peak performance.
__________ Schedule your FREE 30-minute Nutrition Momentum Call with Philip here __________
Today you’ll learn all about:
[1:52] Steven's backstory [5:12] Periodization and why athletes use it [12:31] Progressive volume and individualized programming [16:03] The athletes that Steven works with and what he helps them with [17:54] Productional force strength [19:51] Is it easier to make yourself stronger, than to make yourself lighter? [21:46] Periodization schemes [27:54] Tony shares what he likes about Philip and the Wits & Weights community [29:14] Big lifts for the average lifestyle person who wants to be a better/faster sprinter [34:09] Avoiding fatigue and overtraining [37:12] Programming deloads or rest days [39:40] Nutrition, carb loading and others [47:18] Hardship in the gym and how it translates into having a stronger mind [51:25] What excites Steven for the future [52:22] How to connect with Steven [53:30] Outro
Ep 62: How to Bust Through Plateaus by Personalizing Your Fitness with Amanda Cooper
00:40:39
My guest today is Amanda Cooper, and we are going to talk about getting into fitness, physical strength, and mobility, eliminating things that hold you back from getting started, working with what you have, and the value of getting an assessment!
We begin with Amanda sharing how she got into fitness, from her personal journey and struggles with eating disorders and body image, to her experience working in a chiro clinic that gave her a different perspective on coaching, and her business now as a fitness coach.
Amanda shares powerful mindset shifts and actionable tips on breaking down fitness barriers and getting started by keeping it simple. Her clear understanding of what holds people back from pursuing fitness, especially women, gives her an advantage in providing support to those who want to start but don't know how or have self-doubt about starting and being consistent. She believes in the effectiveness of the right motivation in staying in a fitness program.
Amanda is a Strength Coach, Horse mom, Coffee Connoisseur, and Outdoor adventurer. She’s also the host of the Carbs & Coffee podcast. __________ Schedule your FREE 30-minute Nutrition Momentum Call with Philip here. __________
Today you’ll learn all about:
[2:16] Amanda shares her journey [6:40] Taking up space in the gym [8:40] Barriers to fitness for women or people in general [10:22] Importance of session length [12:18] How to get over the barriers [13:58] 3 core components for behavior [18:05] Strength training, resistance training, and nutrition [20:12] How training affects appetite [21:38] What you can do if you don't have a home gym [23:12] How to be consistent [26:06] Assessment process [30:05] Full-depth squats with a band vs. partial rep squats over time [31:45] Importance of an assessment before starting your program [33:55] How to get started in improving your strength and physique [35:35] Two questions Amanda wanted Philip to ask her [39:01] Where to find Amanda [40:08] Outro
Ep 63: Q&A – Dietary Guidelines, Carbs, Lipedema, Life Stress, Fasting for Longevity, Killer Plants, and Metabolic “Damage”
00:23:39
In today’s solo episode, I am excited to answer questions from listeners about how to modify nutrition and training if you have lipedema, how stress affects training and health, whether occasional fasting can increase longevity while keeping protein high, and a quick fire round where I answer seven questions sent in by one listener about dietary guidelines, killer plants, getting fat on carbs, metabolic damage, blood sugar and A1C, shredding for a vacation, and how to best measure getting jacked.
Tune in now to learn more about these topics!
__________ Schedule your FREE 30-minute Nutrition Momentum Call with Philip here. __________
Today you’ll learn all about:
[1:46] Is there any research to back up a specific diet or exercise regimen for someone with lipedema? [5:44] How to manage life stress, and how does it affect training and health? [9:58] Stephanie shares her experience with her one-on-one nutrition coaching with Philip [10:45] Is fasting beneficial for longevity? [16:00] Are dietary guidelines making us fat and sick? [17:03] Are plants trying to kill us? [18:01] Do carbs make us fat? [18:40] Is there any validity to metabolic damage claims? [19:36] If I have normal blood sugar levels, should I strive to prevent “spikes” and lower my A1c? [20:27] What’s the best way to look great for an upcoming vacation? [21:32] Is adding weight to the bar the only metric I need to consider? [23:10] Outro
Ep 64: Testosterone, Hormone Therapy, and Peptides for Health and Longevity with Dr. Rand McClain
01:07:19
Today’s episode is all about hormones, peptides, and innovative treatments with my special guest, Dr. Rand McClain. Dr. Rand reveals the importance of testosterone, its effects on your body, and how to manage them. We also examine menopause vs. MANopause, the diagnosis and treatment of hormonal deficiencies, and questions from our community. Finally, we delve into the science of peptides!
From being the youngest senior account manager in Deloitte’s history, to his stint as a professional kickboxer in Argentina, to being accepted to medical school at age 37 after being repeatedly told it was impossible, Dr. Rand has never been a fan of the “status quo”.
Dr. Rand’s patients (many of which are A-List celebrities and world-class athletes) come to his practice in search of the innovative treatments he specializes in. From the latest in stem cell and hormone therapies, to IV drips that reduce trauma and anxiety, to human performance health programs and futuristic longevity treatments, Dr. Rand believes that your past health mistakes don’t define your future. __________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:12] Proving doubters wrong to attend med school in your late 30s [6:42] Unveiling the message behind the book Cheating Death [8:24] Emotional support in hormone-related challenges [12:16] Dr. Rand's health and fitness routine [15:40] Importance of testosterone and signs of low levels [17:52] Comparing menopause and MANopause [19:44] The decline or the early onset of the decline of hormones [21:35] Effects of testosterone on fitness goals [26:00] Diagnosis and treatment of hormonal deficiencies and common misconceptions about HRT [29:20] Peptides versus steroids, hormones, and other drugs [34:36] Hormone creams and their benefits for receptors [37:42] Recommended supplement combinations [42:30] Natural methods for hormone control [46:50] Explaining peptides and their roles in the body [50:50] Practical use of peptides in treatment [55:46] Genetic testing in hormone therapy [59:02] Exciting future advancements in medicine [1:05:55] How to connect with Dr. Rand
Ep 65: How to Use Kettlebells for Compound Lifts to Build Strength with Wil Del Pizzo
00:47:32
Today, we have a special guest joining us - Wil Del Pizzo! Wil shares his insights on kettlebell training, the Big 3 lifts, programming lifts in a group setting and youth sports, and advice for trainers and coaches.
Wil is a fitness expert with a passion for kettlebell and strength training. He's a StrongFirst Certified and TRX Certified trainer with over 13 years of experience in the fitness industry. He was a former Strength Coach for the Chatsworth High School Baseball Team, where he helped produce several high-level athletes and professionals. He is also the owner of Built Strong Strength Club, where you can download some awesome programs for kettlebells, strength and power, and the Big 3. __________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[1:30] How Wil got into the fitness industry [3:00] Why kettlebells for strength training [6:37] Quick snapshots of kettlebell workouts [9:25] Barbells and the big 3 lifts [11:59] Squats, workout, and progressive overload [16:29] The overhead press as the fourth lift [18:32] TRX suspension training [22:05] Programming powerlifts and progression in a group setting [22:16] Tony shares what he likes about Philip and the Wits & Weights community [26:20] Coaching the individual [28:07] Balancing skill development with strength training, conditioning, periodization, and recovery in training for youth sports [35:06] Choosing the right coaching client [43:04] Staying mentally tough despite the struggles in the fitness industry [45:55] How to connect with Wil [47:00] Outro
Ep 66: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game with Jeff Hoehn
01:05:40
Today, we dive into weight maintenance and recovery with our special guest Jeff Hoehn. Jeff brings a wealth of experience in nutrition and training, shedding light on the importance of managing fatigue and living at maintenance, which is often overlooked or misunderstood. We share evidence-based strategies for long-term success in sustaining fat loss and maintaining strength as you age.
Jeff, the owner of JH Health & Fitness, transformed his own physique through various building and fat loss phases, bodybuilding competitions, and injury rehab. As a knowledgeable online coach, Jeff empowers his clients with both skills and knowledge for sustainable progress. I invited Jeff, a fellow curious learner and host of The Mind Muscle Connection podcast, to share his insights and strategies from interviewing experts on his show and years of hands-on experience.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[3:17] Jeff's motivation and vision for fitness coaching and podcasting [7:29] Coaching values [11:11] Weight maintenance and sustaining body composition [13:29] Challenges with weight maintenance [21:24] Differences between maintenance and fat loss phases [23:06] Set point theory and its impact on weight maintenance [26:08] Addressing metabolic adaptation after a fat loss phase [32:13] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out [32:57] Importance of tracking during weight maintenance [36:44] Strategies for addressing weight fluctuations [40:30] Determining readiness to train and recovery status [42:28] The importance of and factors affecting recovery [44:55] Role of rest days and deloads in programming [47:22] Volume, intensity, frequency, and exercise selection in recovery [51:27] Non-training factors that influence recovery, including age and gender [56:49] Personal approach to recovery and overcoming setbacks [1:00:04] Influential podcast guests and personal relationships [1:02:07] Memorable feedback from podcast listeners or clients [1:04:13] Jeff's favorite sport [1:05:34] How to connect with Jeff
Ep 67: Body Positivity, Food Addiction, and Stop LYING to Yourself with David Greenwalt
01:00:35
Today we are diving into body positivity and fit shaming, the obesity epidemic, food addiction, willpower and staying on track, and the connection between food and mental health.
Joining me is Certified Health Coach, fitness expert, and author David Greenwalt. He is a husband, father, former police officer, gym owner, competitive state-level bodybuilder, and powerlifter.
David is the author of the book "The Leanness Lifestyle," which provides a comprehensive guide for men and women looking to transform their bodies and permanently lose weight.
In 1997, at age 32 and a body weight of 235 pounds, David discovered an evidence-based approach for getting off his excess 50 pounds and keeping it off for 25 years and counting. Since 1999, through his company Leanness Lifestyle University, he has been helping student members from every walk of life lose excess fat, keep the muscle, and manage this crazy life.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:03] David's backstory [8:01] His experience as a bodybuilder and powerlifter [10:39] What's driving obesity and what we can do about it [16:50] The body-positivity movement and obesity [24:20] The defeatist mindset, why power and willpower [31:45] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs [32:35] How to start with your "why" [37:56] Vanity is excessive pride [40:10] David's thoughts about fit-shaming [45:28] Food addiction, flexible dieting, no-food-is-off-limits approach, ultra-processed food, and the NOVA food classification [51:07] Does whey protein pass the NOVA classification? [53:42] David's concern about body positivity, obesity, and the cost of obesity [59:36] Learn more about David [1:00:06] Outro
Ep 68: How to Identify Your POWER Story to Unlock Greatness with Adrian Moreno
01:17:22
My guest today, Adrian Moreno, taught me how to bring this show’s important, life-changing message to an even wider audience by guesting on other podcasts, a topic we dive into. If you own a business, recently started one, or are thinking about it, or even if you have a powerful story you want to share with the world, you’ll want to listen all the way through because his approach is both unique and effective, which is why I use it myself.
Adrian began his career in the health and fitness space while gaining unparalleled experience with hypnosis & NLP (neuro-linguistic programming), establishing himself as a respected transformation specialist through the power of hypnotherapy.
Adrian went against his mentors' teachings, focused on getting booked on top podcasts, and grew his hypnotherapy company to $250,000 in 12 months. He now teaches others how to replicate his success.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:50] Adrian’s experience in health and fitness, hypnotherapy, and helping business owners [6:45] The day he decided to change his life [12:40] How he started as a personal trainer [20:01] The story that kept him going after every rejection [23:58] His introduction to hypnotherapy [27:28] Changing the way you see yourself [30:01] Hypnotherapy and how it helps someone with their health and fitness [36:10] The most common emotional and mental barriers and strategies to break through [38:56] Misconceptions and skepticism about hypnotherapy [40:40] Carol is grateful to Philip for helping her be consistent with nutrition and understand the importance of rest days [45:00] How Adrian came up with the idea that podcasting was the next big thing to find customers for fitness and other businesses [1:00:12] 3-step framework to getting booked on podcasts to grow your business, and his results [1:07:38] What if you think your story isn’t unique or powerful? How do you make the best impression during podcast interviews? [1:12:06] Why you should do your thing [1:16:54] Outro
Ep 69: What to do FIRST – Lose Fat, Build Muscle, or Body Recomposition?
00:35:52
Today, I answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building muscle, or doing both at the same time?
I discuss seven common scenarios and share a 6-12 month plan for each scenario. You can choose the best approach based on your goals, starting point, and personal preferences. Plus, I'll share some common mistakes people make when pursuing their fitness goals, so you can avoid them and stay on track. I also recommend an app that is particularly helpful for tracking your macros, making it easier to manage your nutrition goals.
Do you have any fitness questions you want me to answer, or do you want to give feedback? You can now send a voicemail, and we might even feature it on one of our future episodes! __________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:44] Listener feedback [4:58] Six to ten weeks maintenance phase, establishing your habits [6:47] Common mistakes [12:23] Scenario 1: You need to lose 10-20 Lbs [15:24] Scenario 2: You need to lose 20-40 Lbs [15:24] Scenario 3: You need to lose 40-50-60 Lbs or more [24:17] Scenario 4: You're at the lower end of skinny-fat [26:19] Scenario 5: You're untrained and lean [29:33] Scenario 6: You're trained and lean [31:22] Scenario 7: You're trained and hitting the upper limit of your body fat [35:20] Outro
Ep 70: Tailor Your Physique for Aesthetics, Fat Loss, Performance, and Health with Cody McBroom
01:03:04
Today, I’m super excited to have Cody McBroom on as my guest to share his expertise, his philosophy, and some inside strategies with us today for looking like you lift. Cody and I will discuss how to use data to reach your goals more efficiently, how to balance training for aesthetics and performance to improve your body composition, and how to overcome plateaus and obstacles along the way. We’ll also get into Cody’s coaching and podcasting experience and how to maintain a balanced life.
Cody McBroom is a Trainer, Sports Performance Specialist, and Sports Nutritionist (CPT, PES, CISSN, MNU, PN2) and the owner of Tailored Coaching Method, a world-renowned online fitness and nutrition coaching company.
I learned about him through his Tailored Life Podcast, which I highly recommend following and personally listen to every episode, and my impression of Cody is that he is passionate about strength training and nutrition science and believes in using individualized and flexible approaches to help his clients get the best results possible.
Over the last 12 years, he’s worked with everyone from bikini and physique competitors to TV show actors and numerous WWE stars, but most of all he’s worked with everyday people just like you (and him), helping them FINALLY look like they actually lift.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about: [2:21] Cody's transformation story [8:35] Having true power and clarity in your life starts with physical mastery [14:33] If you're not tracking, you're guessing [20:55] The Tailored Trainer App [26:04] Balancing health, performance, and longevity goals [32:14] Hormonal and metabolic adaptation and weight regulation [36:37] Strategies for breaking through plateaus [45:36] When and how to implement cardio into your training [47:42] Avoiding autoregulation against weight loss [49:48] Most challenging case Cody has worked with [55:01] How has podcasting made Cody a better coach [58:00] What he is working on now [1:01:40] Where can you learn more about Cody [1:02:20] Outro Episode resources:
Ep 71: How to Achieve Peak Performance and Wellness with Dustin Lambert
00:58:23
Today we’re diving into how to optimize your health and performance with Dustin Lambert, a fellow nutrition coach I met through the Wits & Weights Facebook group and our coaching cert connection with NCI. Dustin will share challenges and strategies for fat loss as you get leaner, the pros and cons of bulking and cutting versus “maingaining,” and unique issues to consider when you have a metabolic disorder or autoimmune disease.
He’ll also tell us the optimal protein and sodium intake for strength and hypertrophy, and the impact of red meat, saturated fat, and cardio on health outcomes and performance. And finally we’ll get into blood work, tendinitis, wearable fitness trackers, and AI chatbots like ChatGPT.
Dustin Lambert is an NCI certified nutrition coach in the Houston area. He’s also a strength and conditioning coach. Dustin specializes in helping people manage metabolic disorders and autoimmune disease, correct their blood lipid profiles, prevent cardiovascular disease, lose fat, and restore health using barbells and periodized nutrition programming. Dustin is also a full-time husband and father, part-time Hot Rod builder, and once a Marine always a Marine.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:30] Dustin's purpose and backstory [7:12] Measuring coaching success and impact [9:18] How fat loss becomes harder the leaner you get [14:14] Diet breaks, refeed, eating carbs, and tracking while on break [16:14] Pros and cons of bulk/cut vs maingaining [21:17] Unique challenges when training for fat loss when a client has disorders [26:54] How much protein do you really need for strength and hypertrophy? [29:36] Tony shares what he likes about Philip and the Wits & Weights community [32:05] The effects of red meat and saturated fat on health outcomes vs strength and hypertrophy [36:43] How much sodium do you really need as a recreational lifter? [42:46] Programming for tendinopathy. [46:28] The effects of cardio on muscle mass and strength? [49:13] The limitations of wearable trackers and how to properly use them. [53:08] How people can use chat GPT to learn how to think independently and develop their own opinions and views [57:40] Outro
Ep 72: Balancing Strength, Physique, Recovery plus Animal vs. Plant Protein with Eric Helms
00:59:05
I am beyond ecstatic to welcome the Dr. Eric Helms to the show today. Eric’s work has been a huge influence on me in my personal journey, coaching education, and philosophy, and today we're going to discuss evidence-based research, coaching, and communication, what Eric's been up to in the world of powerlifting and bodybuilding. We dive into topics including self-determination theory, training strategies, plant vs. animal protein, and adaptation during weight loss, among others.
Eric is an exceptional coach, athlete, author, and educator focused on natural bodybuilding and strength training. As the Director and Chief Science Officer of 3D Muscle Journey (3DMJ), he heads a team that offers evidence-based information, community support, and holistic coaching for drug-free competitors. With a PhD in Strength and Conditioning from Auckland University of Technology (AUT), Eric has published peer-reviewed articles and co-authored The Muscle and Strength Pyramids, one of the best training and nutrition guides out there.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:44] Eric's story [5:58] Balancing stregth and hypertrophy [11:00] Minimum effective dose vs maxing out, 80/20 rule, and nutrition for new lifters [13:50] How much and how hard to train, training to failure, and progressive overload [19:24] Mindset, agency, and self-determination [26:03] Dealing with a client that just wants to be told what to do [29:10] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out [29:55] Learning to lift without a coach [37:13] Eric's personal routine and his motivation [40:06] Eric's advice to his younger self, and the key principles for beginner lifters to prioritize strength and size programming. [49:29] Plant protein vs animal protein [57:15] Learn more about Eric [58:32] Outro
Bonus Episode: The Worst That Can Happen is You Learn More Than You Thought Possible
00:21:47
What is the worst thing that can happen to you when you experience a huge failure or struggle at something over and over again, whether your health and fitness journey, your relationships, your business, or life?
I just experienced something that could have devastated me—if I hadn't built the mental fortitude to handle it and, better yet, use it to fuel my future.
Listen to this short bonus episode, part of the Mindset Monday series, for how YOU can use these experiences to level up your life.
Don't forget to listen all the way through for specific, step-by-step strategies!
Ep 73: Breaking Free of the Clean Plate Club for Sustainable Weight Loss with Lisa Salisbury
00:48:51
Today I’m excited to have Lisa Salisbury join me to explore the role of our higher brain in making better decisions about our health and the concept of portion distortion and its impact on our food choices. In this episode, Lisa talks about listening to our bodies, the negative effects of the clean plate club mindset, food waste, and sustainable eating.
Lisa is a weight loss life coach who helps women shed pounds without tracking food. Her personal struggle with chronic dieting drives her expertise in breaking free and achieving weight loss success through coaching.
Lisa is a certified Health Coach through the Institute of Integrative Nutrition and a certified Life Coach and Weight Loss Coach through The Life Coach School. She also has a BS from Brigham Young University in Health and Human Performance.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:13] Lisa’s personal journey from chronic dieter to health, life, and weight loss coach [7:15] Using our higher brain to make better health and wellness decisions [12:22] The importance of a long-term, sustainable approach to eating and how to achieve it [18:24] Portion distortion and how it impacts our food choices [21:29] The impact of the clean plate club and strategies for breaking free from this mindset [22:54] Stephanie shares her experience with her one-on-one nutrition coaching with Philip [25:06] Food waste and why it’s important to address [28:16] Overcoming portion distortion and learning to listen to our bodies [30:24] The diet mentality and diets with end dates [34:30] Overcoming the mindset of labeling foods as “good” or “bad” [38:54] How to pick “power foods” that work for your body and lifestyle [40:36] Success stories of others who have transformed their relationship with food and their body, and the impact on other areas of their lives [42:50] Choosing the exercise you do [47:14] Where can you learn more about Lisa [48:18] Outro
Ep 74: Bigger Gains, Tracking Your Food (or Not), and Fitness Principles with Carl Berryman
01:06:34
Today, I welcome back Carl Berryman, a friend, a peer, a mentor, a brother, and the host of Inspired by Impact - A Podcast for Men, for a fascinating conversation on crushing body composition and fitness goals. We explore vulnerability, taking action, and introspection in personal growth. Carl shares his experience with progress tracking, muscle building, and the impact of lean muscle mass. We discuss overcoming plateaus, support systems, and the mind-muscle connection. Touching on setting weight goals, self-acceptance, and daily gratitude, Carl introduces his "cookie jar" ritual for reflecting on accomplishments.
As one of the few men who genuinely inspire me to be better, I had the privilege of interviewing Carl on Wits & Weights Episode 47, and he interviewed me on Episode 37 of the Inspired by Impact podcast.
Tune in for an insightful episode that inspires you to tackle your fitness goals with determination and focus. __________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[5:05] Vulnerability vs. taking action [7:43] Principles and methods in managing energy balance, and tracking [15:57] Sustainability, mindset, and goals [19:40] Carl's story [23:17] Longevity and health that come from lean mass [25:01] Lifting heavy, progressive overload, and the right mindset [27:29] Pushing through weight and lifting plateaus, and identity-based habit [33:22] How his support system contributes to his process [38:51] Measuring everything in the day-to-day [43:21] How Carl is dealing with his weight stall [45:03] The problem with tracking and a different approach to tracking [52:22] What surprised Carl during the process [55:16] Listening to music while working out [57:32] How to know when you're done and when to switch gears [1:01:22] The question Carl wanted Philip to ask him [1:06:04] Outro
Ep 75: How to FINALLY End the Extreme Yo-Yo Diet Cycle with Lisa Franz
01:02:55
Today I’m excited to welcome nutrition expert Lisa Franz to the show. Lisa and I met through podcasting and the nutrition coaching industry, and I had the pleasure of recording an interview on her show, The Nutrition and Life Podcast.
Lisa and I will discuss the importance of breaking the extreme diet cycle, and how to find a sustainable and balanced approach to nutrition, training, and lifestyle. Lisa will reveal how to maintain a healthy lifestyle as we age, strategies for being consistent while traveling, and principles of effective training. She will also share her personal experiences and insights on how to create a balanced life without feeling guilty, deprived, or sacrificing your well-being.
Lisa has a master's in Exercise Science, Health Promotion, and Nutrition and is the CEO and founder of Nutrition Coaching and Life. She's also the host of The Nutrition and Life Podcast.
Lisa teaches people to navigate their own nutrition so that they know how much and what to eat, whether they want to lose weight, gain muscle, or recomp. She believes that learning to work nutrition around your life is one of the most important aspects of this journey. Nutrition should enhance one's life, not make it harder!
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:13] Lisa's personal values and backstory [3:30] The importance of learning about nutrition [6:45] Finding a sustainable approach to nutrition [9:19] Exiting the extreme diet cycle [16:44] Finding your own form of sustainability [20:10] "Balance" in diet and lifestyle [28:12] Balancing life, work, and physical health [32:28] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs [35:55] Training principles to live by [43:08] Nutrition and training advice [52:25] Nutrition and training advice as we age [55:15] Lisa's plans and projects [57:11] Lisa's personal struggles [1:01:41] Where you can learn more about Lisa [1:02:20] Outro
Ep 76: Diet Breaks, Energy Flux, Plant-Based Protein, and Dieting Psychology with Eric Trexler
00:56:13
Today I have the pleasure of chatting with the renowned Dr. Eric Trexler to discuss nutrition science, psychology, and application. We'll explore his experiences, research, and coaching, covering topics such as diet breaks, dynamic maintenance, and plant-based protein.
Eric Trexler, a pro-natural bodybuilder and sports nutrition researcher with a PhD in Human Movement Science, has years of university-level teaching experience. He has published numerous peer-reviewed papers on exercise and nutrition for improved strength, size, and leanness. Since 2009, Eric has coached individuals, prioritizing evidence-based and personalized approaches to help them achieve their fitness goals.
Eric is the co-owner of MASS research review and MacroFactor app. He is also the co-owner and Director of Education at Stronger By Science, where he writes articles, coaches clients, and co-hosts the Stronger By Science podcast.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:30] Impact of early physical self-perception on Eric's fitness journey [4:53] Tangible impact of his research on real people [6:50] Findings and implications of his study on diet breaks [10:38] Protocols for implementing diet breaks [13:33] Nutrition and training approach for people with menstrual cycles [17:36] Rationale of Eric's article on reverse dieting and dynamic maintenance [26:10] Tracking maintenance to adjust weekly or get out of a diet sooner [29:30] Carol appreciates Philip's support in maintaining her nutrition and recognizing the value of rest days [30:36] Science related to energy expenditure and flux [34:44] Physical activity level and appetite regulation [36:32] Current stance on plant-based vs. animal protein [42:16] Strategies for omnivores to include more plant-derived protein [44:49] Psychological aspects of dieting in the context of tracking [49:25] Area of research that is exciting right now [52:04] Impact of metabolic adaptation on weight loss success [54:50} Learn more about Eric [55:38] Outro
Ep 77: After Bariatric Surgery, He Found Optimal Health and Strength Over 60
01:03:52
My guest today, Allan Friedman, is a member of the Wits & Weights community and a one-on-one coaching client of mine who has gone through his own physical and mental transformation during our time together. He has a passion for sharing knowledge, engaging with fellow health and fitness enthusiasts, and always being of service.
Today we’ll explore his early influences in nutrition and fitness, his personal connection to health and well-being, and how his professional background informed his fitness journey. Allan will share how he's overcome resistance, developed a positive attitude toward fitness, transitioned from emotional to mindful eating, and managed nutrition as a bariatric patient.
Allan Friedman was a School Psychologist for over 30 years, skilled in Developmental Psychology, School Psychology, and Mindfulness Training. In the fitness industry, he loved being a Spinning® Instructor for over 12 years. He maintains a Yoga Instructor Certification with additional certification in Trauma Sensitive Yoga.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[3:53] Influences on Allan's interest in nutrition and fitness [6:29] Factors contributing to his motivation and positive attitude toward fitness [10:50] Personal connection with health and well-being [14:12] Tracking habits and habit stacking [19:39] Influence of developmental psychology and mindfulness training on his approach to fitness [27:20] Overcoming resistance in his fitness journey [31:15] Journey from emotional eating to mindful eating [36:38] Evolution of his fitness goals and perception of the "finish line" [38:23] Strategies and challenges of managing macros as a bariatric patient [42:21] Maintaining a positive and passionate mindset in the face of fitness challenges [45:43] The impact of our 1-on-1 coaching on his well-being and goal attainment [49:03] Specific challenges overcome through our coaching relationship and coaching process [55:06] Advice from Allan for beginners on their fitness journey [59:53] The question Allan wished he was asked [1:02:20] Where to connect with Allan [1:03:01] Outro
Ep 78: Stress-Free Macro Tracking, Nerding Out on Metabolism, and Fitness Science with Greg Nuckols
01:38:28
Today I'm sitting down with Greg Nuckols to talk about lifting, MacroFactor, and science. You'll learn what he's been up to lately, his take on lifting and life, and all things MacroFactor. We'll also explore how to be consistent and maybe even enjoy tracking your nutrition, incorporating scientific research into your health and fitness routine, and other words of wisdom.
Greg Nuckols lifts weights, writes about lifting weights, and coaches people who want to get better at lifting weights.
With an MA in Exercise and Sports Science and three all-time powerlifting world records, he co-hosts the Stronger by Science Podcast. It's a must-listen for enthusiasts who love exploring cutting-edge research on lifting, nutrition, and more, delivered with a unique blend of humor and world-building.
Greg is, of course, the co-founder and Head of Content at Stronger by Science and the co-founder of MacroFactor, the food-logging app that I use personally and can’t stop talking about.
Finally, Greg has been a pivotal inspiration in my personal journey of health and this very podcast.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[1:56] Balancing personal and professional life [4:33] Current personal lifting routine and goals [8:04] Bringing fun into life and fitness pursuits [14:03] Update on the Feats of Strength [16:00] Trends in powerlifting [24:18] Listener stories and their impact on the MacroFactor team [31:17] Progress toward achieving MacroFactor's vision [33:52] Addressing common objections to tracking nutrition and weight [40:45] One of the things that set MacroFactor apart from other tracking apps [50:11] Tony shares what he likes about Philip and the Wits & Weights community [50:56] Underrated features and usage tips for MacroFactor [56:15] Personal experience with long-term fat loss using MacroFactor [1:19:29] Selection process for topics on Stronger by Science [1:21:14] Personal methods for staying updated with the latest research [1:24:20] The value of the MacroFactor community [1:35:35] Learn more about Greg [1:37:46] Outro
Episode resources:
MacroFactor app (use code WITSANDWEIGHTS to get 2 weeks free)
Ep 80: Flexible Dieting, Evidence-Based Nutrition, and Protein Strategies with Alan Aragon
01:01:38
Today we are diving into flexible dieting and evidence-based fitness with nutrition researcher and educator Alan Aragon. You'll learn about the importance of evidence-based practice for the average person looking to improve their health, rigid vs. flexible dietary control, and the practical side of nutrition, such as protein sources, distribution strategies, and anabolic resistance. He addresses behavior change, food tracking, intermittent fasting, and research gaps in nutrition and fitness.
Alan is a leading advocate for evidence-based information in the fitness industry, with over 30 years of experience. He writes a monthly Research Review, publishing cutting-edge information in popular magazines and scientific literature. Alan co-authored the most-viewed article in JISSN and led the development of the ISSN Position Stand on Diets & Body Composition. He also designs programs for athletes and individuals seeking optimal health.
Alan's book, Flexible Dieting, transformed my perspective on food, coaching, and evidence-based practice. I'm thrilled to have him on the show.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:36] His purpose and journey in evidence-based fitness and flexible dieting [8:33] Importance of evidence-based practice for the average person [13:18] Selecting and evaluating studies for the monthly research review [19:45] Rigid vs. flexible dietary control and sustainable results [28:05] The spectrum of diet control: Intuitive eating and its impact on goals [30:11] Addressing behavioral challenges in the context of flexible dieting [31:32] Stephanie shares her experience with her one-on-one nutrition coaching with Philip [35:35] Incorporating treats and indulgences sustainably [40:25] Best protein sources and distribution for muscle building and recovery [42:42] Muscle anabolic resistance in older adults and its implications [46:26] Ideal protein source split for overall health [48:16] Protein/carb distribution and carb cycling during a fat loss phase [55:12] The question Alan wanted Philip to ask [1:00:24] How to reach out to Alan [1:00:57] Outro
Ep 81: The NEW Path to Wellness Using Positive Psychology with Darlene Marshall
01:04:22
We are talking today with Darlene Marshall about the fascinating interplay between holistic wellness coaching and positive psychology and how it can help unlock your full potential. We'll go into holistic wellness, upward spiraling, habit priming, neurological flexibility, and more.
I met Darlene through Carl Berryman of Inspired by Impact podcast. I began following her podcast, which explores ancient traditions and modern science. Recent episodes cover topics like the benefits of time outdoors, mindset issues such as analysis paralysis, and the additive approach to nutrition.
Darlene Marshall is a Holistic Wellness Coach and an expert in fitness, wellness, and well-being. She was named America’s Favorite Trainer by BurnAlong in 2021. Darlene has Masters in Applied Positive Psychology, certifications in Nutrition Coaching, NLP, Alignment Yoga, and training in various areas.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[3:00] Influence of positive psychology on coaching values and approach [5:30] Shifting from a trainer to a holistic wellness coach [7:44] Differences between applied positive psychology and traditional psychology [11:42] Holistic wellness: definition and concept [13:36] Emergent actualization and upward spiraling for resilience and performance [22:46] Habit priming and the role of BDNF in neurological flexibility [28:36] Helping those with negative mindsets and self-imposed limitations [32:02] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs [32:48] Moving clients toward actualization [35:37] Relationship between agency, empowerment, and co-dependence [40:23] “Fake it till you make it” phenomenon and confidence-building [41:05] Perspectives on the term “coach” and its appropriateness in fitness [43:53] Leveraging emotions as information [48:40] Balancing ancient traditions and modern science in wellness coaching [52:50] Current trends, research, or developments in the fitness/wellness space [56:19] Personal favorite episode or recurring theme in the Better Than Fine podcast [1:00:38] The question Darlene wished Philip asked [1:03:02] Where to find Darlene [1:03:51] Outro
Ep 79: How to SOLVE the Fat Loss Puzzle (Hormones, Gut Health, & Stress) with Allie Cass
00:59:35
Today I have a very special guest with me. Her name is Allie Cass, and she is a former bodybuilding pro turned functional health and fitness coach who helps stressed-out women optimize their metabolism, up-level their mindset, and shift from surviving to thriving. Allie will share her unique perspectives on health and fitness, the importance of the mind-body connection in overcoming health challenges, and how to up-level your mindset to achieve your goals.
You'll learn about the fat-loss conundrum—where hormones, gut health, and stress intersect—and practical strategies for optimizing these. We will explore topics like body positivity, self-improvement, and self-love.
Allie is the founder of Allie Cass Health and the Metabolic Makeover, an online immersion program that teaches women how to reclaim their health, heal their metabolism, ditch self-sabotage, and create a life of strength and vitality. She’s an advocate for self-love, becoming your best self through mind-body health, and living a life fully alive! __________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:05] Transition from professional bodybuilding to health coaching [6:24] Living in the extremes of being unhealthy to professional bodybuilding [10:00] The power of self-love and the right mindset [13:16] Shifting the narrative to self-love and healing [17:11] The impact of mindset on well-being [20:46] Impact of life stress on fitness [23:34] Taking action to level up the mindset [26:08] Assigning meaning and taking control [28:44] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out [29:30] The Fat-Loss Conundrum [33:22] Pre-diet, maintenance, or prep to normalize a dysfunction [34:53] High-impact actions to improve gut health [38:25] Mindfulness when eating and taking a walk after meals [40:39] Managing the different layers of life stress [46:44] Overcoming negative body-image [51:28] Performance-based vs. habit-based approach for teens [53:33] Helping women to live fully alive [57:40] The question Allie wished Philip asked [58:55] Outro
Bonus Episode: 1 Simple Way to Stay Motivated During Fat Loss
00:14:28
Today’s episode is part of a recent live training I gave to my FREE private Facebook group about using refeeds.
What are refeeds, what are the 5 common mistakes people make, and how can you incorporate them successfully as a way to take the edge off during fat loss so you can get to your goal as quickly and painlessly as possible.
Ep 82: How to Bulk and Lose Fat to Maximize Muscle Gain and Get Ripped with Andy Morgan
01:01:35
Today I'm honored to sit down with none other than Andy Morgan, the passionate, knowledgeable, and well-muscled force behind RippedBody.com. Originally from the UK but living in Tokyo, Andy has carved out a very clear path in the crowded world of fitness, and I've learned a ton from his books and online content, which is why I had to invite him on the show.
Today you'll learn about Andy's experiences, his no-nonsense approach to fitness communication, and his thoughts on training, muscle-building and fat loss phases, and related topics like body fat percentage, scale weight fluctuations, and challenges during fat loss. Andy will also share his insights on the fitness industry, using data and solid principles to get results.
Andy Morgan is a fitness coach, author, and entrepreneur who has been helping people achieve their physique goals for over a decade. He works with busy working professional men who are recreational, physique-focused trainees, and he uses a simple but data-driven and effective approach with his clients.
In addition to his website RippedBody.com, he co-authored the hugely popular Muscle and Strength Pyramids and wrote The Diet Adjustments Manual to eliminate guesswork during cuts and bulks. What I really appreciate about his content is how he simplifies complex concepts but uses data to back everything up while calling out the nonsense in the fitness industry with a healthy level of skepticism.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[3:38] How Andy developed his approach to fitness communication [7:13] How he communicates the science and principles of nutrition and training and their applications [15:54] Advice to people who want to start lifting [19:56] How staying longer in the muscle-building phase is beneficial [33:02] Andy's recommended rate of gain [39:03] How important are body-fat percentages, and Andy's thoughts on using photos [49:31] Training during the fat loss phase [55:44] What is Andy most proud of in his coaching career [59:46] Where to learn more about Andy [1:00:56] Outro
Ep 83: A Navy SEAL's Guide to Overcoming Chronic Stress for Better Health & Performance
01:01:14
On today’s show, we dive deep into the topic of stress and its connection to emotion, physiology, and physical pain and trauma. We explore the concept of Strauma, and how it affects your well-being. We also discuss the difference between stress management and stress resolution and explore the effectiveness of stress management tools so you can transition from a state of struggle and strife to one of ease and grace.
My guest today is Christopher Lee Maher, an author, inventor, entrepreneur, speaker, coach, and innovator in the fields of health, wellness, and longevity, and he is going to share his perspective on these topics and more as we get into our conversation.
Christopher was a Navy SEAL with 1.8% body fat at 22. He had no idea how stress would impact his physical, mental, energy, and emotional health.
He didn't realize he was sick. Eventually, he had joint pain and impaired vision. Christopher discovered that Strauma, or accumulated stress, becomes trauma and causes serious harm. In his mission to alleviate his discomfort, Christopher developed True Body Intelligence technology, a comprehensive system of total healing and integration.
With his help, Christopher’s clients have succeeded at the highest levels in sports, entertainment, business, medicine, and international politics.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:59] The pivotal moments that shaped who Christopher is today [13:01] Using stress as a motivator [20:16] Voluntary hardship and transition to ease and growth [28:01] Identifying the psychological root cause based on the physiological symptoms, and the concept of traditional Chinese medicine [30:44] Carol is grateful to Philip for helping her be consistent with nutrition and understand the importance of taking rest days [37:59] Body mapping for achieving results [45:15] How to improve your health and learn "BESTercise" [51:34] What training does Christopher recommend [56:31] What he wanted Philip to ask him about [58:58] Where you can learn more about Christopher [1:00:27] Outro
Ep 84: Why Working Out LESS Burns More Calories and Boosts Your Metabolism and Fat Loss
00:21:17
Can you supercharge your metabolism and maximize fat loss with LESS exercise? In today's episode, we talk about the four key components of metabolism and debunk the myth that more exercise equals more calories burned. We also dive into the drawbacks of over-exercising and the role muscle tissue plays in boosting metabolism.
We talk about strength and cardio training, underlining the multiple benefits of cardio, from enhancing heart health to boosting lung capacity, while also spotlighting the lesser-known yet equally important gains from walking. Overall, you'll learn how to make your workouts not just rigorous but efficient and sustainable for building muscle, losing fat, and improving your body composition.
Tune in to this episode and tap into the science of getting fit.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[1:55] Reading of two 5-star reviews [3:23] Components of metabolism [4:49] Exercising more to burn calories [7:16] The importance of strength training and muscle [8:58] Tony shares what he likes about Philip and the Wits & Weights community [11:26] Constrained energy model [13:43] Benefits of working out less [15:26] Effective amount of cardio [19:04] What is a results breakthrough session, and how to get a free call [20:37] Outro
Ep 85: How to SPEAK UP for Your Mental and Physical Health with Marc Paisant
01:00:50
Today I am chatting with certified personal trainer and mental health advocate Marc Paisant. You’ll learn how Marc turned adversity into a mission to raise mental health awareness, including the essential role of physical fitness in maintaining mental health and the importance of seeking support and maintaining balance. We’ll explore misconceptions about and how we end the stigma surrounding mental health.
Marc Paisant is a Certified Personal Trainer and the creator and host of the 6AMRun.com and Relatively Normal podcasts. In his shows, he shares his experiences with ADHD, anxiety, and depression to show that no one is alone and there is always someone willing to listen and help. He advocates for therapy and counseling and talks about the years of therapy that he has used to manage his mental health.
As a former collegiate athlete, Marc uses physical fitness to help with his mental health and encourages others to end the stigma surrounding mental health and spread awareness.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:20] Marc's personal journey with ADHD, anxiety, and depression [7:28] The importance of seeking help and support [13:27] The potential misuse of exercise as an escape from problems [17:52] The evolution of his relationship with fitness [22:16] Philosophy on fitness and getting started with training [29:41] Allan is grateful to Philip for his refreshing approach to nutrition coaching and how it has impacted his fitness [30:15] Lessons from youth sports and collegiate athleticism [35:39] Daily routine for maintaining physical and mental health [40:12] The connection between lifting and running [45:51] View on psychotherapy and counseling [50:37] Debunking misconceptions and myths about mental health [57:36] The question Marc wished Philip had asked [59:17] Where to learn more about Marc [1:00:00] Outro
Ep 86: Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40 with Steph Gaudreau
01:05:44
Today I have the pleasure of speaking with Steph Gaudreau, sports nutritionist and lifting coach. I learned about Steph through her podcast, Fuel Your Strength, and was immediately drawn in by her practical science-backed advice for women over 40 who want to step into their strength and her philosophy that “lifting weights is a catalyst for a more expansive life.”
In today's episode, Steph Gaudreau will teach you about lifting, performance, and nutrition for athletic women over 40. She will talk about low energy availability, workout nutrition, carbs, and protein, and why you need to be strength training. She will also address gym intimidation and the unique challenges for women over 40.
Steph Gaudreau is a Certified Sports Nutritionist and USA Weightlifting Sports Performance coach. She helps athletic women over 40 fuel themselves better, get stronger, and perform better in the gym. Her best-selling book, The Core 4, shares her Core 4 pillars of health which are detailed in the book. She also has a podcast called Fuel Your Strength which started in 2015 and has over 4 million downloads. __________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:22] Step's wakeup call 11 years ago [10:34] Low energy availability - explanation, signs, symptoms, and importance [13:55] Defining an athlete, specifically women over 40 [20:36] Importance of protein - distribution, quality, and timing [26:20] Unique challenges for athletes over 40 [28:21] Client mindset and weight loss [31:04] Benefits of strength training for women over 40 [34:43] Personal experiences with setbacks, injuries, or plateaus [39:15] Dietary restrictions for conditions like Hashimoto’s [43:38] Menstrual cycle and menopause considerations for fueling and training [44:59] Workout nutrition - big picture and specific recommendations [48:59] Overcoming intimidation towards lifting weights and gym culture [56:56] Basic strength training programs and principles [59:30] Personal hobbies outside fitness [1:00:50] The question Steph wished Philip asked [1:04:37] Where to find Steph [1:05:13] Outro
Ep 87: The ONE Mindset Secret to Achieving ANYTHING in Fitness and Life with Ashton Levarek
00:58:03
Today we're diving into the power of leaning into the future, embracing your future self, and becoming an alpha in order to win in life with my guest, Ashton Levarek.
Ashton will reveal the importance of reframing our memories and interpretations, using positive visualization, and how to measure progress toward becoming our ideal selves. We’ll also explore the concept of being an alpha and its impact on our lives.
Ashton is a retired Air Force Special Warfare Pararescue Jumper with over 14 combat deployments and has a bachelor’s degree in Sports, Health, and Science. He is a managing partner for Valkere Investment Group and has over $90 million in real estate under management. He also hosts The Art of Winning Podcast.
Ashton is passionate about living his best life and helping others do the same, and providing a financial platform that allows people the freedom to pursue their true passions and full potential. __________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:31] Ashton's past experiences and how they shaped his approach to winning in life [6:40] The problem of living in the past and how it can hold us back from making progress [10:25] The value of our past experiences and how they can help us improve and grow [14:20] Measuring and tracking progress towards becoming our future self and adjusting strategies as needed [18:55] High performers who identify with their future selves and constantly strive for personal growth [26:56] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out [27:40] Reframing interpretations of memories and their significance to our present selves [31:20] Principles for sustainable and long-lasting personal growth [32:40] Developing mental resilience when faced with failures [35:01] Utilizing visualization techniques to counteract negative thoughts and envision a better reality [42:10] Approaches to talking to and engaging with our future selves [47:17] Identifying and addressing the gaps between our present and future selves [52:55] Being an alpha and its importance in living a fulfilling life [55:05] What question did Ashton wish Philip asked [56:51] Where can we learn more about Ashton [57:28] Outro
Ep 88: Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique
00:27:29
Today, for episode 88, titled “Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique,” we are diving into body fat overshooting, which is potentially the most important phenomenon to understand when it comes to body composition in the context of manipulating your nutrition. If you’ve tried many diets over the years with little success, feel like your metabolism is slowing down, or struggle to maintain your weight for the long term, this episode is for you.
We'll go over the role of hormones, appetite, and muscle, why 95% of people regain weight, and how to be in the 5% who are successful so you can have not only a leaner physique but a long-term, sustainable approach to maintaining your hard-won results.
Now let’s dive into today’s topic: body fat overshooting.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[2:05] The significance of body fat overshooting [6:04] What is body fat overshooting [7:40] What is hyperphagia [8:36] What is fat cell hyperplasia [10:20] Why strength training is essential to successful weight loss [13:59] The value of strength training during weight gain [14:34] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs [15:38] Protein intake and its significance for weight loss [19:42] Sustainable approach to weight loss or diet based on your lifestyle [26:51] Outro
Ep 89: Reverse Lower Back Pain and Herniated Discs Using Natural Movement with Dr. Ryan Peebles
00:55:02
Joining me on the show is Dr. Ryan Peebles, a Doctor of Physical Therapy, to talk about a topic that many people have experience with, myself included, and that is lower back pain. You'll learn about the "deep core" and why it's the key to reversing back pain.
We will discuss how age, lifestyle, stress, and heavy lifting impact our lower backs. We will also discuss the pros and cons of chiropractic adjustments, physical therapy, and MRIs.
Dr. Ryan committed his life to uncovering the root causes of chronic back problems and learning how to reverse them. Now, he helps thousands of back pain sufferers get back to doing what they love without pain each year. He created a unique movement retraining program called Core Balance Training, which successfully reverses back pain.
__________ Book a FREE 30-minute call with Philip here. __________
Today you’ll learn all about:
[1:58] Personal experience with back pain and its effect on identity [4:18] Understanding the "deep core" and its relation to back pain [6:33] Best practices for recovery from lower back injuries [8:25] Preventing lower back injuries: the role of strength, activities, posture [11:07] Impacts of a sedentary lifestyle on back health and mitigation strategies [14:01] Age and its correlation to lower back pain [21:45] The effects of modern society's activities on back health [22:56] What Ryan did after his accident [25:58] Impact of heavy lifting exercises like back squats and deadlifts on back health [28:26] Stephanie shares her experience with her one-on-one nutrition coaching with Philip [29:42] The role of stress and mental health in back pain [34:39] Pros and cons of chiropractic adjustments for back pain [38:13] Effectiveness of physical therapy or massage therapy in treating lower back pain [43:07] When to consider getting an MRI for back pain [47:57] Possibility of healing herniated or bulging discs without surgery [49:39] Overview of Core Balance Training and its unique approach to back pain [51:23] The effect of Core Balance training on pain in other areas [53:12] Learn more about Ryan and CBT [54:13] Outro
Ep 90: Q&A - Calorie Tracking, Protein Shakes, Weigh-Ins, Muscle Over 40, EAAs, and More
00:40:50
Today, for episode 90, we are doing a Q&A to answer 11 questions on everything from calorie tracking to how often you should weigh yourself to building muscle over 40 and lots more nutrition-related questions.
We hope you’ll find this episode informative and helpful. Remember that there’s no such thing as a silly question, so don’t be afraid to ask!
[1:15] Do you need to track if you're working out and eating healthy regularly and your only goal is to be healthy and lean? [7:04] How many protein shakes do you recommend a day if you aren’t that big of a meat eater? [10:13] How often should you weigh yourself? [12:20] Is there a specific time to weigh yourself? [12:54] Do certain foods affect hormones? [19:34] Should people be concerned about sodium intake when dieting? [21:32] Carol is grateful to Philip for helping her be consistent with nutrition and understand the importance of taking rest days [22:19] Do thyroids play a part in these types of processes? [27:16] Thoughts on building muscle over 40? [32:53] What’s your opinion on EAA [34:50] What’s a good resting heart rate? [37:14] What’s the best way to add electrolytes to your water if you don’t like flavored water? [40:16] Outro
Bonus Episode: How to Periodize Your Nutrition and Reframe Food Choices to Serve You
00:37:14
This conversation is from my appearance on Marc Paisant’s podcast, 6AM Run, where we discussed nutritional periodization, emotional eating, reframing your food choices, strength training and body composition, and lots more.
Ep 91: Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health
00:33:26
Today for episode 91, titled “Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health,” we are discussing the wide-ranging benefits of protein, its pivotal role in enhancing satiety, preserving lean mass, boosting metabolism, supporting muscle recovery, and improving body composition, especially as you age. We’ll uncover surprising facts about protein about the ‘Anabolic Window,’ its role in sleep-induced muscle growth, how much protein you can actually use, and how protein needs change with age.
My goal is to share the latest evidence-based information about protein and dispel some of the misconceptions hanging around for a while so you have more clarity regarding this essential macronutrient.
I’ll leave you with specific strategies to meet your protein needs, optimal protein distribution throughout the day, the use of supplements, and how to apply these strategies for a flexible approach during any fat loss or muscle-building phase. __________ Click here to apply for coaching! __________
Today you’ll learn all about:
[2:13] The effects of a slight increase in protein on body composition [5:33] Wide-ranging benefits of protein [10:21] The anabolic window [12:03] Consuming protein before bed for sleep-induced muscle growth [13:20] How much protein you can actually use [16:35] Tony shares what he likes about Philip and the Wits & Weights community [17:20] Food quality and satiety [19:05] Strategies to meet your protein needs [23:03] Optimal protein distribution throughout the day [24:48] Protein sources and the use of supplements [26:30] Fad diets that suggest very high or low protein [28:15] Flexible approach during any fat loss or muscle-building phase [32:51] Outro
Ep 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhD
00:57:05
Today we are speaking with Dr. Bill Campbell, whose work I've followed for a few years, including his monthly research review Body by Science. We are tackling five very important topics related to improving your body composition to get the physique you want, including how consuming highly processed foods impacts your goals, the effectiveness of a rapid fat loss phase, why weight plateaus occur, and how to break them, physique-training vs. nutrition, and the use of diet breaks and refeeds to optimize your physique.
Bill Campbell is a Professor and Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. He publishes a monthly research review (Body by Science) that summarizes the latest and best research focusing on fat loss and building muscle.
Bill has published over 200 papers, 3 textbooks, and 20 book chapters related to physique enhancement, and his articles have been cited over 7,000 times.
He also is the co-creator (with Dr. Layne Norton) of the "Physique Coaching Academy" - the most comprehensive and evidence-based course and mentorship program helping weight loss and physique coaches across the world.
[2:03] Bill's background in the field [5:15] Balancing research and practice [9:22] Highly processed foods and their impact on physique goals [14:20] Eating whole foods and controlling for calories [19:31] Rapid/aggressive fat loss [24:46] What induces hyperphagia [27:19] Aggressive dieting and muscle mass [36:30] Use of diet breaks and refeeds [43:58] Weight loss plateaus [51:44] Training vs. nutrition for body composition goals [53:22] The question Bill wanted Philip to ask him [54:37] Where to learn more about Bill and his work [56:21] Outro
Ep 93: Ditch Alcohol for a Physically and Mentally Healthier Life with Karolina Rzadkowolska
00:53:56
Today, we're talking about living an alcohol-free life with Karolina Rzadkowolska, an alcohol-free empowerment expert. We are unpacking the realities and myths around alcohol consumption, its impact on our physical and mental health, and whether it is actually serving you.
You will learn about effective strategies to change drinking habits, cope with social situations, and relieve stress without alcohol. Karolina will help us explore the concept of aligning our lifestyle choices with our personal goals and how giving up alcohol can lead to greater self-discovery and purpose.
Karolina helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her programs to transform drinking habits and unlock health, happiness, and potential. She is the bestselling author of the book, Euphoric: Ditch Alcohol and Gain a Happier, More Confident You and her work has been featured in the Huffington Post, The Sunday Post, Popsugar, Real Simple, Elite Daily, and multiple TV shows.
Karolina’s passionate about helping you discover what really makes you happy outside of a beverage and design a life you love.
[2:29] Karolina's journey to an alcohol-free, 'euphoric' life [9:17] What opened up for Karolina when she became alcohol-free [14:07] Debunking alcohol health myths and discussing its actual effects [21:05] Misconceptions about alcohol as a stress reliever; alternative stress relief methods [27:56] Allan is grateful to Philip for his refreshing approach to nutrition coaching and how it has impacted his fitness [28:43] Tools and strategies for changing drinking habits [31:07] Effects of alcohol on fitness goals, hormones, metabolism, gut health [37:12] Aligning lifestyle choices with personal goals [45:57] Managing social situations when not drinking [48:44] Communicating decisions about alcohol to friends, family, or colleagues [51:58] One question Karolina wished Philip had asked [52:27] Where listeners can learn more about Karolina and her work [53:09] Outro
Ep 94: Mike Matthews on Energy Balance, Training Volume, and Priorities for Novice and Intermediate Lifters
01:10:15
In today’s episode, I have the utmost pleasure of talking to the one and only Mike Matthews, a legend in the fitness industry, a bestselling author, and a successful entrepreneur who has helped countless people transform their bodies and health with his no-nonsense, science-based advice. You’ll learn about his fitness philosophy and advice on topics from training for older lifters to nutrition and hormonal health, cardio, and more.
Mike is the founder and CEO of Legion, a coaching and supplement company, with the highest ethical standards. He is the author of several influential books, including Bigger Leaner Stronger, Thinner Leaner Stronger, and Muscle for Life.
Mike’s Muscle for Life Podcast, with 25M+ downloads, features health, fitness, and lifestyle tips from experts and celebrities. Mike has been training for 20 years and is passionate about helping people achieve their fitness goals.
I discovered Mike in 2020 through his book and podcast. Through him, I learned the science of fitness with online calculators, articles, and guest appearances, so I’m grateful to have the chance to sit down with Mike and have this conversation.
[2:30] Mike's evolution as an authority in fitness [10:08] On getting started with training and diet [16:07] Factors and expectations in achieving optimal fitness [20:33] Maintaining a calorie surplus for building muscle and strength [25:59] Energy availability, RED-S, hormone, and recovery [35:22] Training volume and progressive overload for optimal muscle and strength gains [40:42] Lifting program and equipment to start with and how to progress [44:24] Sleep's role in muscle and strength gain [48:56] Limiting the time spent on cardio for strength and recovery [58:03] On pursuing his passion for fitness and writing [1:06:36] Where to learn more about Mike [1:09:32] Outro
Ep 95: How Carol Lost 20 Pounds and 14% Body Fat, Set a Lifting PR, and Gained Food Freedom in Her 40s
01:01:14
Today, I’m excited to share a motivating chat with Carol, my client. She’s a teacher, a mom of two wonderful kids, and a happy wife for 26 years. When she’s not in the classroom, Carol might be walking on the local greenway, hiking, reading, cooking, baking, or practicing yoga. But what impresses me most is her passion for strength training, which shows her commitment and perseverance.
Carol achieved amazing results in four months. She dropped 23 pounds of fat and gained 3 pounds of muscle, lowering her body fat from 30% to 16%. Carol learned to eat well, manage her macros, and overcome unhealthy habits. She also reached impressive strength goals, like bench pressing a personal best, doing 10 pull-ups in a row, and finding new confidence in herself and her skills.
Her journey isn’t just about personal wins, though, it’s about the positive influence she’s become on her children, the mental resilience she’s developed, and her relentless pursuit of goals she once thought were unattainable. Carol’s story is a beautiful example of the physically AND mentally transformative power of strength training and fueling your performance.
[2:55] Carol's fitness journey [6:44] Introduction to strength training [8:21] Discovery of Wits & Weights [11:29] Setting personal goals [13:29] Nutrition and health strategies [21:51] Navigating the fat loss phase [28:32] Celebrating body recomposition success [33:31] Transitioning to the maintenance phase [40:01] Mindset changes and personal growth [42:58] Importance of community [46:05] Managing stress through fitness [48:27] Advice for fitness beginners [51:01] Importance of strength training and online coaching [54:32] Surprising outcomes from your fitness journey [56:36] The question Carol wished Philip had asked [59:51] Where listeners can learn more about you and your work [1:00:33] Outro
Ep 96: Why Reverse Dieting Doesn't Work Like You Think (and What to Do Instead)
00:32:07
Today’s episode is about reverse dieting. This popular but controversial concept claims to boost metabolism, prevent weight regain, and make future weight loss easier by gradually increasing calorie intake after a period of calorie restriction.
I will discuss why reverse dieting does not work as advertised, the misconceptions behind it, and an alternative to reverse dieting that is more adaptive, less stressful, and allows your metabolism to recover more quickly from a fat loss phase, as well as scenarios where some of the approaches from reverse dieting might still be helpful, but for entirely different reasons.
[2:05] What is reverse dieting, and how it actually works [4:52] Does reverse dieting really "fix" your metabolism? [6:46] Does it boost your metabolism? [8:26] Does it prevent weight regain? [10:32] The four illusions that make it seem like reverse dieting is effective [15:52] Stephanie shares her experience with her one-on-one nutrition coaching with Philip [16:37] What is a recovery diet, and why it is better [20:04] What is dynamic maintenance [22:05] Psychological and physiological benefits of recovery dieting [23:27] What to expect when you come out of a fat loss phase, and some scenarios [27:17] Recommended tool to track your progress [31:33] Outro
Episode resources:
MacroFactor app – use code WITSANDWEIGHTS to extend your free trial
Ep 97: The Fun Side of Fitness and Finding Your “Optimal” with Dai Manuel
00:59:33
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.
Known for his award-winning digital thought leadership and best-selling publications, he’s an extraordinary blend of business acumen and contagious enthusiasm. Dai’s journey as co-founder, COO, and CMO of an eight-figure retail company and a sought-after lifestyle mentor and executive performance coach is impressive and inspiring.
Navigating the balance beam of life’s responsibilities while keeping health and happiness at the forefront, Dai knows the struggle of the juggle. His philosophy is based on the 5 F’s: fitness, family, faith, and finances, all wrapped under the roof of fun, and built on a foundation of health.
[3:17] Meaning of fitness and fun in a FUN-ctionally fit life context [7:43] Instant gratification fun vs. true meaningful fun [10:10] Role of ‘fun’ in difficult but effective fitness activities [15:36] Coping with constraints in achieving personal goals [17:59] Definition of “optimal” in life and fitness [25:31] Personal optimization considering individual circumstances and trade-offs [28:32] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs [31:04] Having a big enough "why" [35:15] Handling uncertainty and variability in personal optimization strategies [43:13] Gravitating toward something that makes you nervous [48:08] Giving people power and agency to go after a goal [52:01] Role of data and feedback in the optimization process [54:39] One question Dai wished Philip had asked [57:21] Where to learn more about Dai and his work [58:45] Outro
Bonus Episode: How to Build Muscle Over 40 for a Leaner Physique
00:29:44
This bonus episode is from my appearance on Lisa Franz’s podcast, Nutrition & Life, where we discussed the principles of strength training and nutrition for people over 40.
Ep 98: Is Your Food Logging App Sabotaging Your Fat Loss and Physique Goals?
00:48:11
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.
I'll then talk about MacroFactor, the food-logging app that changed my life and helped me transform faster and more successfully than I imagined possible. I think MacroFactor is the only app that fills the gaps in other apps because it was built from a different perspective by nutrition and physique scientists.
I've used it since it launched, all my clients use it, and in full disclosure, I'm an affiliate because I recommend it to everyone who wants to attain their goals quickly and easily. To find out why it's a cut above the rest, make sure to listen to the whole episode.
[3:32] Why you should track your food intake [7:09] The areas where tracking apps fall short [13:50] How MacroFactor changed my life [23:38] Easy food logging with MacroFactor [26:30] The app is fast and requires fewer taps to use [29:10] True weight trend with the weight trend algorithm [31:37] Metabolism tracking with the expenditure algorithm [36:33] Dynamic adjustments based on your data [38:06] Full macronutrient tracking, including targets [39:37] How MacroFactor creates a positive feedback loop [41:13] Other features worth mentioning [43:30] Why a nutrition coach would recommend MacroFactor [47:36] Outro
Episode resources:
MacroFactor app – use code WITSANDWEIGHTS to extend your free trial
Ep 99: How to Make Fat Loss Feel Easier to Get and Stay Lean with Brandon DaCruz
01:18:09
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.
On episode 58, we talked about energy flux and the high energy flux lifestyle, which is a way of eating more, burning more fat, and building more muscle. If you haven't listened to that episode yet, I highly recommend you check it out. It's full of practical strategies to improve your health and body composition.
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.
[4:33] Personal struggles with fat loss and fitness modeling [15:01] The importance of energy balance in fat loss [20:02] Proactive dieting vs reactive training [27:20] Energy density and comparing food sources [31:34] The importance of food choices and satiety [39:20] Constructing fat loss diets with whole foods first approach [46:47] The importance of viewing food choices holistically [52:53] Setting clients up for success in fat loss [58:10] The importance of tracking in body composition progress, and improving awareness and relationship with food [1:05:30] Self-monitoring techniques and weight maintenance thresholds [1:09:35] Energy intake, expenditure, and movement [1:15:15] What Brandon is up to now and where to learn more [1:17:10] Outro
Ep 100: Top 5 Lessons from 100 Episodes of the Wits & Weights Podcast
01:01:12
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.
[3:07] Listener reviews [7:55] Lesson 1: The importance of energy availability [12:59] Lesson 2: Evidence doesn't always mean science [26:34] Lesson 3: There is magic in maintenance [35:10] Lesson 4: Nothing matters if you can't be consistent. [45:52] Lesson 5: Your health is the most important investment [1:00:30] Outro
Episode resources:
COACHING GIVEAWAY! Enter code “EPISODE100” and get an extra month of coaching, a free tub of 1st Phorm protein powder, and a 12-month subscription to MacroFactor when you sign up for our popular 6-month 1:1 coaching program.
Ep 101: The Truth About Post-Partum Recovery and Exercise After Childbirth with Peter Lap
01:09:38
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.
Peter is an expert in postpartum recovery with 12 years of experience. He has authored hundreds of articles on post-partum recovery, diastasis recti, and back and neck discomfort. He also advocates for more affordable access to women's health professionals.
Peter hosts the Healthy Post Natal Body podcast, which interviews experts and answers listener questions on post-partum topics. He has also appeared on various podcasts, radio shows, and panels.
[2:02] Becoming a male expert in women’s post-partum recovery [6:57] Understanding and managing diastasis recti [14:01] Effects on the core muscles, alignment, and core function [17:49] Basic exercises for core and glute strength [23:31] Training protocol for women who trained during pregnancy [25:36] Post-partum recovery: timelines, misconceptions, strategies [28:26] Measuring diastasis recti and testing muscle functionality [31:20] Progression for postpartum recovery [37:01] The societal pressure to lose baby weight post-partum [42:03] Addressing and coping with post-partum depression [50:20] Unethical practices toward post-partum women in the health industry [55:30] Advocacy for better post-natal health support [58:39] Key insights from the Healthy Post Natal Body podcast [1:03:26] The question Peter wished Philip asked him [1:05:50] Where to learn more about Peter [1:08:58] Outro
Episode resources:
Peter’s website – free program after you sign up for 90 days, then goes deeper after the 3 months, then ~$10/mo for 5 months - https://www.healthypostnatalbody.com/
Bonus Episode: The Carnivore Diet and Why Most Rigid Diets Fail
00:31:17
Today's episode was an answer to a question posted in the Wits & Weights Facebook community as part of the #AskPhilip weekly thread where I answer member questions live every Friday.
If that sounds like something that would help you too, search for Wits & Weights on Facebook or click here to join the group. It’s totally free and you’ll have the chance to ask me specific questions for your situation and get direct, no-BS answers to take your results to the next level.
Here's the full question:
What are your thoughts on the carnivore diet? Specifically, I adhered pretty strictly to the carnivore diet for about four months a few years ago. I lost about 15 pounds, had some improvements in my blood work (triglycerides - of all things - came down significantly), some improved digestion (after initial 2 weeks), etc. Didn't maintain it because it was just too restrictive long term.
My question is, do you think people's success on the diet is mostly just incidental due to the reduction in total caloric intake (i.e., eating more satiating whole food) and the general benefits of reducing carbohydrate intake for folks that may be more insulin resistant?
Or do you think there's something more specific going on with the carnivore diet that's resulting in benefits for some people (at least for as long as they are able to adhere)?
Reason for the question is I've lost just about as much weight by getting serious about my calorie and macro tracking in the short time we've been working together, while eating a much more balanced and sustainable diet (albeit fairly low carb, given my specific family history and metabolism).
Ep 102: Q&A – Home Workouts, Antioxidant Supplements, Food Logging Hacks, Best Grains for Carbs
00:41:35
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.
I’m sharing some of my favorite strategies for all of these, and refer to a few past episodes if you want to dive deeper into specific topics.
[2:02] How should I program my home workout? [13:48] Do exogenous antioxidants (supplements like Vitamin C) negatively impact the immune system when consumed in high quantities, and how much is too much (if there is a case of “too much”)? [21:54] Does MacroFactor allow you to pre-log the day before? [25:41] Is it only via your body weight that it figures out how to change calories and macros? [29:57] Can you change the macro amounts? For example, I eat pretty high protein for my weight, as I am a petite female. Or does it do a standard like 1 gram per pound? [32:09] Aside from oatmeal, are there any other cereals or grains that we can incorporate? Also, do high-protein cereals such as Kashi Go ( which I love with plain Kefir or Greek yogurt) or Magic Spoon offer an acceptable alternative? I guess the main question would be, should we avoid going down the cereal/granola aisle and stick with plain oats? [41:00] Outro
Ep 103: What the Heck are Sweet Proteins? The New Natural Sweetener with Jason Ryder
00:53:44
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.
Jason had senior technological leadership roles at Amyris, Bolt Threads, and Hampton Creek / Eat JUST before Oobli. He received a B.S. and Ph.D. in Chemical Engineering from the University of Alabama and the University of California at Berkeley, respectively. Jason became Adjunct Professor and Executive Director of the Master of Bioprocess Engineering (MBPE) program in the Department of Chemical and Biomolecular Engineering at UC Berkeley in 2018.
[2:19] Interest and motivation in food technology and sweet proteins [6:16] The science of sweet proteins [10:24] Role and benefits of sweet proteins [14:21] Human propensity for sweetness and the added sugar dilemma [18:40] Health implications of sugar, artificial sweeteners, and sugar alcohols [20:28] Quantity of sweet proteins in products [27:41] Production process of sweet proteins [30:19] Challenges in scaling production and increasing awareness [33:27] Influence of academic role at UC Berkeley on his work [35:09] Impact of sweet proteins on the food industry [39:22] Addressing criticisms and skepticism [41:07] Excitement and future vision for the field of sweet proteins [42:10] Potential applications of sweet proteins in other foods and drinks [49:28] The question Jason wished Philip had asked [51:51] Where to learn more about Oobli [53:09] Outro
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.
We talk about the semantic differences in how we use language in the fitness industry regarding the terms ‘weight loss’ and ‘fat loss.’ We talk about why fat loss is more important than weight loss. We also talk about the dangers of crash dieting and yo-yo dieting, and how they can backfire and make it even harder to get the results you want. Finally, we talk about how to achieve fat loss to get the exact results you want without the negatives of weight loss. __________
[3:43] Weight loss vs. fat loss, definitions, and industry problems [7:51] Struggling with weight loss before the wedding [10:52] Unsustainable cycle of crash dieting and weight regain [12:30] The backlash against weight loss and extreme approaches [15:27] The debate between restrictive dieting and intuitive eating [17:23] Using a data-based approach for efficient weight management [26:32] Losing fat instead of losing weight [28:13] Combining strength training with proper nutrition for muscle-building [32:34] Recovery and stress management for a better physique [37:24] Focus on fat loss [38:09] Take action now for successful fat loss [40:23] Outro
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