How do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and improve body composition? Philip speaks with Josh Dech, an ex-paramedic and Holistic Nutritionist specializing in gut health. They explore the complex, often misunderstood link between gut health, fat loss, and body composition. They bust some common myths and highlight strategies for maintaining gut health and giving it the attention it deserves.

Does losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you dread stepping on the scale because it never seems to budge? If you can't figure out why the formula works for others but not you, this co-created and co-hosted episode breaks down the real reasons you haven’t been seeing results. Join Philip and Scott Friedman as they lift the curtain on common weight loss mistakes and provide actionable solutions. You’ll walk away ready to troubleshoot plateaus, optimize body composition, and create a plan that finally helps you shed fat for good.

Are you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey? Philip speaks with fitness expert Megan Dahlman, the sought-after trainer for women over 40 who want to feel their physical best for years to come. We discuss the fun yet frustrating topic of belly fat in women over 40, including the physiological and hormonal changes that affect belly fat and common myths about it, plus 4 surprising, evidence-based strategies for fat loss.

Which is better, full-body training or body part splits? How can you recover faster between workouts, especially when doing a lot of high-intensity cardio? How can you balance lifting and cardio for a hybrid training approach to get the most out of both? Philip is answering these three questions on today’s episode.

Philip talks with Josh York, the dynamic founder and CEO of GYMGUYZ, a mobile in-home fitness training provider with over 150 locations across 30 states and three countries. Discover the journey behind GYMGUYZ's rise to a global fitness brand and their unique in-home training model. You'll learn about Josh’s intense personal health regimen and how he balances everything, his views on the fitness industry, and practical strategies in the world of strength training, building muscle, and optimizing your fitness.

What really happens to fat when you lose weight? Where does the “stuff” go? How does it leave your fat cells and then your body? In today’s episode, Philip unravels the super-interesting, complex, and surprising journey of how your body burns fat during weight loss. From the moment you hit a calorie deficit to the result of a slimmer waistline, tune in as we decode the metabolic processes and bust common myths about fat loss.

Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts! Philip is joined by Bryan Boorstein, the mastermind and training genius. His extensive knowledge of training methods takes center stage as he delves into captivating topics. From lengthened partials to maximizing metabolic stress and from intensity techniques for efficient workouts to ideas for leg movements in a limited home gym, Bryan shares insights that will elevate your fitness game.

How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset? Philip sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and triumphs. You’re going to learn the real, tangible strategies that Isis used to overhaul her relationship with food and their body. You’ll discover how strength training can be a gateway to a better physique and mindset. Most importantly, you’ll learn how to apply these lessons in your own life, breaking free from the myths and misconceptions that hold you back in your fitness journey.

Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40! Philip speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approaches for the over-40 demographic, when he was honored to be on his show recently. They discuss Brad’s motivations behind focusing on this age group, how fitness principles can be adapted to their age, and common age-related fitness myths. Brad shares his insights on effective training styles, managing stress and inflammation, and optimizing nutrition.

Are you struggling to hit your macro targets on an almost daily basis? Is your protein too low or fats and carbs too high during a fat loss phase, making it difficult to hit your target calories without somehow being off-balance or going over? Philip reveals five easy-to-follow techniques to help you consistently hit your daily macros! By following these strategies, you can ensure that you meet your macro goals and optimize your nutrition to support your fitness and health goals.

Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way to your fitness goals? Philip gets real and raw about the emotions you might feel about your body when gaining weight to build muscle and getting a little fluffy on the way. Philip shares his journey regarding his body image so that you'll gain some insights and strategies to help you navigate these challenges. Tune in for an honest, heartfelt conversation about embracing strength, inside and out.

Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy? Philip challenges the cheat meal mentality and helps you reframe the language around it. He talks about exploring a more balanced and sustainable approach to eating to help you say goodbye to food guilt and cheat meals and hello to a healthier emotional relationship with food.

Do female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach? Today, Philip interviews Lauren Colenso-Semple, a researcher in exercise physiology and endocrinology who focuses on female sex hormones, resistance exercise training, and mechanisms of muscle growth. They discuss some of the topics relevant to female athletes, such as the menstrual cycle and strength training, satellite cells and muscle growth, low energy availability, machines vs. free weights, and functional training.

Have you heard the claim that if you eat LESS protein, you’ll live longer? In this episode, Philip debunks the low-protein myth hitting the circuit that says if you want to live longer, you need to eat a LOW PROTEIN diet. Even if it tacked on a couple of years, a low-protein diet would destroy your quality of life and your health span in those years you do have left, assuming it doesn't kill you first, and that's enough to call it dangerous. Today you will learn exactly what these arguments are, whether a low-protein diet has any merit whatsoever, and the optimal level and sources of protein if you want not just a longer lifespan but a longer healthspan.

What are the simple lifestyle adjustments that can have a profound impact on your fitness and well-being? In today’s episode, Philip is joined by Rebecca Whitman, an International best-selling author and top-ranked podcast host. Rebecca shares her philosophy of the 7 Pillars of Abundance, challenging you to rethink how to balance your life, emphasizing the physical abundance pillar. From her unique approach to her personal morning routine, you will learn how to embrace abundance, build resilience, and reshape your self-identity to harness your full potential.

How do you transition out of a dieting phase to maintain your results? Do you keep cycling between cutting and bulking? Or can you live at maintenance for a while, and if so, how do you do it effectively? In this episode, Philip shares a proven blueprint to effortlessly transition out of a fat loss phase or an intense cut into a sustainable maintenance phase so you can recover from the deficit as quickly as possible, optimize your performance without going to extremes, and lock in your hard-earned lean physique year-round.

Did you know that testosterone plays an important role in women's health? Are you curious about how hormones can help you achieve lasting weight loss? In today’s episode, Philip welcomes back Karen Martel, a Certified Hormone Specialist and Transformational Nutrition Coach who has helped many women find new vibrancy through hormone awareness and optimization, especially throughout the peri- and post-menopause phases.

Are you struggling to achieve your health and fitness goals despite following your diet and exercise routine? Do you feel like something is holding you back? In this episode, Philip (@witsandweights) talks about stress, its impact on health and fitness goals, and how to reduce or cope with it effectively. He gives a lot of attention to nutrition, training, and even sleep, and he talks about how sometimes stress can be the hidden barrier to unlocking a higher metabolism, more effortless fat loss, increased energy, and better health. Philip dives into practical, evidence-based strategies to identify and mitigate stress in the context of both physical and mental health.

How can the spirit of adventure revitalize your fitness journey? What concepts help you overcome common hurdles to staying consistent with your fitness goals? Philip talks with Kelly Howard, a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. Learn how the spirit of adventure can revitalize your fitness journey. You will learn how to overcome common hurdles to staying consistent with your fitness goals. The show explores the concepts of a ‘Fitness North Star,’ ‘Layered Accountability,’ and external vs. internal motivation. You can expect to expand your comfort zone, reignite your passion for fitness, and embrace a sense of fun and adventure.

This is a story about a little elf named Tinsel, to whom many of you may relate. As a father of two young daughters, he has learned how powerful stories can be to inspire us — sometimes just when we need to hear it. So sit back, relax with a cup of hot cocoa and even your favorite holiday treat, and enjoy the tale of The Elf Who Wanted to Improve His Health (and Get Jacked) - A Heartwarming Holiday Story.