Why does body recomp stall even when you lift weights, track macros, and eat for nutrition and fitness? What if your thyroid is slowing metabolism, limiting muscle building, and making it harder to lose fat? Dr. Eric Osansky breaks down the real markers lifters should watch, why lifters may see unique symptoms, and how autoimmune issues like Hashimoto’s and Graves develop. We talk hormone health, stress, overtraining, environmental toxins, and what actually supports strength training, longevity, and nutrition and fitness goals. 

Even if you know what to do for nutrition and strength training, you keep stopping, falling off, and starting over. Discover why this has nothing to do with discipline, willpower, or motivation, and everything to do with two trainable psychological skills that predict whether you'll follow through or quit.

If your fat loss strategy involves eating "perfectly clean" and you find yourself swinging between strict dieting and weekend blow-outs, you're stuck in the perfection trap. Discover why chasing 100% compliance is sabotaging your fat loss progress, how the 20% "eat anything" rule creates sustainable flexibility while still driving body composition changes, and why this middle ground beats both extremes of all-junk and all-clean eating. Learn the psychology and physics behind why rigid dieting fails, how to define your 80-20 split in practical terms (daily vs weekly), and the crucial guardrails that keep flexibility from becoming chaos. 

Have you ever wondered if your skeleton can actually support the muscles you work so hard to build? Or how bone density affects the way you lift weights, lose fat, and build muscle for long-term strength? We break down why bone health is the real foundation of nutrition and fitness, what happens to bone metabolism as you age, and how lifting weights, optimizing macros, and supporting hormone health directly impact bone density and muscle building. 

If you're trying to lose weight by focusing on diet, cardio, and steps but skipping the weight room, you're not just leaving results on the table. You're actively suppressing your metabolism, wrecking your body composition, and almost guaranteeing weight regain with more body fat.

If you're tracking food, stepping on the scale, pushing hard in the gym, but hitting a wall with fat loss, this episode is for you.  Maybe scale isn't moving, or you're making panicked decisions like slashing calories or adding more cardio, and nothing's working. Discover the 3 weight loss traps that derail motivated people trying to finish 2025 strong, and learn exactly what to do instead to build a leaner, stronger physique heading into 2026. 

What if your blood work is missing the markers that truly predict long-term cardiovascular health? Can you build muscle, lose fat, and stay strong after 40 without risking your heart? And which biomarkers, hormones, and peptides actually move the needle for longevity and performance?

Worried that Thanksgiving (or any holiday) dinner will undo months of fat loss progress? It won't, and the math proves it.  One day or even one week of holiday eating cannot physiologically derail your results when you understand how your body ACTUALLY responds to overfeeding. Learn why your body's built-in safeguards protect you from rapid fat gain, how strategic refeeds during the holidays can actually support your fat loss goals, and why the mental reset matters more than the calories. 

The holidays don't have to wreck your gains! Most fitness plans collapse the moment your routine gets disrupted (travel, family meals, late nights, packed gyms, etc.). You skip workouts because you can't do the "full session." You avoid holiday meals because there are no "clean options." One bad day becomes three weeks off track, and by January you're starting over again. We break down a simple, resilient system called The Flex Framework that helps you keep muscle, strength, and momentum when your routine gets slammed by travel, late nights, and meals you didn’t cook.

In this conversation with men’s health expert Dr. Stephen Petteruti, we break down the truth about PSA testing, hormone health, and what most fitness podcasts get wrong about men’s health and longevity. We talk about why body recomp and lifting weights matter even more as you age, how certain treatments impact testosterone and weight loss, and what proactive steps keep you training hard for decades.

Are weekends blowing up your diet or calorie deficit? Learn how AI spots the triggers—sleep, stress, restaurant choices—and turns them into simple daily wins for fat loss and strength. Tune in and learn about a smarter approach.

Tired of fitness and nutrition apps that track but don’t really “coach” you? Discover how to turn your data into decisions, avoid plateaus, and finally make progress without hiring a coach.

Hear 15 reflections from 400 episodes and 4 years of the Wits & Weights journey, from listeners who transformed their physiques through evidence-based training, to world-class strength coaches and researchers who've shaped the field, to fellow podcasters who understand what consistency really means.

Struggling to build muscle or lose fat after 50, even though you’re lifting weights and eating protein? Think your metabolism or hormones are to blame? You’re not alone. This episode answers questions about body recomp, strength training, and nutrition for women over 50. We cover how to train around joint pain, boost bone density, eat enough protein, and understand what “lifting heavy” really means. You’ll learn how to manage metabolism, recovery, and hormones, and set meaningful goals that go beyond weight loss.

Today we're revisiting the latest evidence on protein. Whether you're eating 250 grams daily or struggling to hit 100, this evidence-based breakdown will help you dial in your nutrition strategy for maximum muscle gains without overthinking macros or wasting money.

Why do so many people who know how to lift weights, track macros, and prioritize recovery still struggle to stay consistent long term? How do you design a fitness system that actually survives the chaos of real life? And what hidden “meta skills” separate lifelong success from endless restarts? Alan Lazaros, CEO and co-host of Next Level University, joins me to break down the architecture of consistency, how to build muscle, lose fat, and achieve lasting results through evidence-based fitness and self-mastery.

Tired of lifting hard with no results? We break down the 5 training variables that drive 80% of muscle growth and the hidden foundation that multiplies them. Steal the playbook, fix your bottleneck, and grow. Which variable is your weak link?

Still training hard with nothing to show? Your body isn’t stubborn—your signals are. Learn the 5 biggest recomposition mistakes and the exact fixes for food, training, and recovery. Listen now and tell us which mistake you’ll fix first.

Drowning in fitness tips but stuck on results? Adam Schaefer of Mind Pump reveals how to filter AI noise, pick timeless lifts, and build a plan you’ll actually follow. Hear the framework and steal the wins. What’s your biggest training confusion right now?

Think you missed your window to build muscle? You didn’t. The muscle-building window never closes, it just changes inputs. In this episode, I break down why midlife may actually be your best time to get strong, the science behind muscle responsiveness at any age, and the simple steps to start compounding your strength for decades to come.